Seb's 5-Minute Daily Check-In

Pick what fits. Do two reps. Move on. This is not a diary or a test.

Daily rule

Love is choosing the team over my ego and carrying my share of the emotional weight every day.

1. Where am I starting?

Tap everything that fits.

Calm/okayTiredOverwhelmedHomesickCriticizedGuiltyAnnoyedMisunderstoodNot good enoughDisconnectedGratefulReady to try

2. What pattern do I need to watch?

Cold/shut downRude tone/sarcasmDefensive/correctingSaying “idk” to end itTrying to leave/resetPassive/no affectionNo big risk today

If I catch a pattern:“I’m slipping into the old pattern. Let me restart.”

3. Pick 2 teammate reps for today

Minimum: 2. Tiny counts.

Make her life easier: do one task without being asked. Show warmth: hug, kind text, compliment, sit close. Carry emotional weight: name one feeling before she has to pull it out. Choose team over ego: listen/repeat back before defending. Ask instead of assume: “What do you need from me right now?” Act like I choose this: initiate a walk, plan, quality time, or reassurance.

4. If I’m mad: quick restart scan

Check what is true, then restart before continuing.

Am I raising my voice? Am I using sarcasm? Am I making her feel stupid? Am I acting like she is the enemy? Am I threatening the relationship? Am I trying to end the conversation for relief? Am I correcting/defending instead of understanding? Did I sidetrack from the point?

Restart:“I’m sorry. That was me protecting myself, not being a teammate. Let me try again.”

More scripts

Pulling away: “I’m wanting to pull away right now. I think it’s because I feel _____. I’m staying present.”

Need space: “I need 20 minutes. I’m not leaving you or the conversation. I’ll come back at ____.”

Idk: “I don’t know yet, but I’m going to try. I think I might be feeling ____.”

5. End-of-day proof

One way I chose connection over self-protection: One way I carried my part instead of making her manage it: One proof I gave that I am here willingly:

Tonight’s score