The self-check is the connection between mental health, science, and AI, with a mission of making mental wellness visible. If new tech feels a bit overwhelming, don’t worry! This guide will help you navigate the self-check with 3 simple steps: comfort, the right environment and consistency.
Comfort
Find your comfort zone: Choose a space where you feel relaxed. Make sure that it is a private area where you feel comfortable speaking freely in your natural talking voice.
The Right Environment
Stable connectivity: Make sure you have a strong and stable WiFi signal. We don’t recommend completing your self-check on the train or underground.
Peace & Quiet: Find a private area away from noisy distractions to reduce background noise. It will still work in a noisy environment, but a peaceful environment is best for making the most out of a self-check to avoid interference. The more you can schedule your self-checks during quieter times of day, the more accurate your scores will be. Try to avoid completing your self-checks in spaces with echo, such as empty rooms or bathrooms. Rooms with carpets and curtains help absorb echoes.
Consistency
Stay device-consistent: Use the same device (phone, tablet, laptop, etc.) for each self-check to keep your checks consistent.
Stay environment-consistent: Although not necessary, completing your self-checks in the same environment or under the same conditions helps to limit variability.
Timing matters: It is natural for some of your scores to change throughout the day. Completing self-checks at the same time each day can help with getting the most accurate results (and developing great habits). Try not to record immediately after waking up as your voice is still warming up for the day and this can affect how you sound.
Best time of day for your self-check
Just as routines shape your day, the timing of your self-checks can affect its accuracy. This guide covers ideal times of day to do a self-check for the best results.
The self-check a snapshot of your current mental state and serves as a real-time reflection of your well-being. Since your body and voice naturally change throughout the day, so might your scores. For example, if you conduct the check after a refreshing workout, the results may be different from conducting it after a stressful day at work. Therefore, maintaining consistency in your self-check schedule can help you get accurate results and build good habits.
Your voice reflects your emotional and mental state. As your voice changes throughout the day, so would your scores. For most people, mid-morning to mid-afternoon is the best time for your self-check routine. At this time of day, your voice has had time to "wake up" and reach its natural state and is still free from tiredness at the end of the day. Try to not record right after waking up as your voice does need a half hour at least and a drink of water to properly warm up. Being in tune with your body's natural rhythms, this routine ensures that your self-checks provide the best reflection of your well-being every time.
So enjoy your usual wake-up routine and add in a self-check to start the day! If the morning isn’t for you then choose whatever time of day is most comfortable. What matters is that you keep it consistent! By integrating self-checks into your routine, you are taking a proactive step toward mastering your own mental wellness narrative and improving your overall mental well-being.
What else could affect my voice and self-check scores?
Beyond everything else, there are certain things that could affect your voice and thereby your self-check scores.
Dry throat: Having a dry throat can affect your voice, so make sure to have a glass of water or a hot drink beforehand (although see below about consuming caffeine before your check).
Having a cold or allergies: If you have a blocked nose or a sore throat due to a cold or hay fever, this could affect your voice and your self-check scores. So on days when you aren’t feeling the best physically, don’t be surprised if you notice any changes in your scores.
Alcohol & smoking: Both consuming alcohol and smoking can affect your voice. Try to avoid smoking or drinking before completing a self-check.
Caffeine: Caffeine consumption can make you more jittery and can affect the speed and/or how loud you speak. This in turn can affect your scores. So if you prefer to complete a self-check after your cup of coffee or tea, try to be consistent and always complete your check at the same time each day and always after your coffee or tea.
Making the most out of regular checks
Completing self-checks on a regular basis is a great way to stay updated on your mental wellness. The more self-checks you do, the more you can learn about yourself and how you handle things. Having these checks in your routine can help you become more self-aware of your feelings.
Learn more about yourself
By doing self-checks, you can understand your mental-wellness from a new perspective. This knowledge can help you become an expert on yourself by recognizing how you respond to challenges and what activities improve your mental well-being.
Self-awareness
With the self-checks, you might begin to notice patterns between your scores and life events. This can help you understand personal triggers, and learn what things truly improve your mental health. By discovering the things that are most beneficial to your well-being, you can become more self-aware and in control.