Unlike mindfulness, which brings attention to the present moment, or gratitude journaling, which highlights what’s good, a mortality check-in adds a layer of perspective that the other two don’t. “It reminds us that these moments are more limited,” Ungerleider says, “which in some ways creates a little urgency—but deepens the mindfulness and the gratitude.”
The goal isn’t to dwell on death, she adds. It’s to use that awareness as a tool.
How to do it
A mortality check-in doesn’t have to be complex. Ungerleider suggests a simple three-part structure: First, acknowledge that your time is finite. Then, think about what matters most today or this week. Finally, set one small intention for how you’ll live that out. “It doesn’t have to be this massive thing,” she says. “It’s really just: acknowledge, orient, set an intention.”
Here’s an example of what your internal monologue might sound like during a mortality reflection: “My time on Earth won’t last forever. Someday, I’ll die—and when I do, I might regret how much time I spent stressing about work deadlines, which I won’t even remember in a year—and how little time I spent reaching out to people I care about. Tomorrow, I’ll text my sister and take a real break outside.” Or: “I say my relationships and my health matter most—but today didn’t really reflect that. Tomorrow, I’m going to make one choice that actually lines up with those priorities.”
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