Progress check-in

Open & Engaged State Check-In

One of the main aims of our work together is building psychological flexibility — the ability to stay open to hard feelings and keep moving toward what matters, even when things are difficult. To improve it, we first need an honest read on where things are right now.

These four questions ask about the past 7 days, each answered from 0 (not at all) to 10 (very much). There are no good or bad answers — the only goal is honesty, so we have a real starting point and can watch it shift over time.

Based on the Open and Engaged State Questionnaire (OESQ), Benoy, Knitter, Knellwolf, Doering, Klotsche & Gloster (2019), Journal of Contextual Behavioral Science. Wording adapted for this worksheet.
This week

Answer each from 0 (not at all) to 10 (very much), thinking about the last 7 days.

On the OESQ, question 3 is reverse-scored when calculating the total.

What's going on this week?

Optional. Anything happening in life right now that might be shaping these numbers — helpful context for a dip or a lift later.

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out of 40
Answer all four questions to see this week's total. Higher means more stuck / less flexible right now; lower means more flexible. What we care about most is the direction over time.
Your trend over time

Each dot is a check-in. A downward trend means growing psychological flexibility. Tap a dot to see that week's note.

Your check-ins will appear here as you add them.

Opens your mail app with a private link that reloads your whole history — every check-in, note, and the graph. Nothing is stored on any server; the link is the record, so keep it somewhere safe.

This is a check-in to guide our work, not a diagnosis. If a hard week brings up more than you can carry, reach out to your counselor or someone you trust. If you're ever in crisis or thinking about harming yourself, in the US you can call or text 988 any time.