3-Minute Private Reflection
What spills out when life bumps into you?
Stress. Guilt. Old hurt. Other people's needs. The things we carry have a way of showing up in our reactions, relationships, and choices.
The Cup Check helps you see what may be filling your cup, where your energy may be leaking, and one place to begin refilling it.
7 gentle questions · Private personal snapshot · About 3 minutes
The framework behind it
Think of yourself as a cup.
Everything you carry goes into it — stress, responsibility, guilt, old experiences, other people's needs. That's the What's In Your Cup? framework: noticing what's filling you up, what's draining you, and what genuinely refills you.
The second framework is separate. Put Your Lid Down! is about what happens when you get triggered — “flipping your lid” is a trauma response, where the thinking brain goes offline and the emotional brain takes over. Putting your lid down means calming your body and reclaiming your balance before you respond.
Both frameworks come from the books by Terri McColl, LCPC, NBCC — and they're what the Cup Check is built on.
Get the books
A pause before you keep pouring
Sometimes the problem isn't that you need to do more. You may be carrying too much.
Stress, responsibility, old experiences, guilt, and caring for everyone else can quietly fill a person's emotional cup. Most of us keep pouring anyway, until the weight shows up somewhere we didn't expect.
Your cup may simply be carrying too much.
Your personal snapshot
A clearer look at what's taking up space in your cup.
01
What's filling your cup
See the themes taking up emotional space right now, reflected back from what you share.
02
Where you're leaking
Notice a habit or pattern that may be quietly draining your energy.
03
One place to refill
Receive one personalized practice based on what you shared and what may help restore you.
7 gentle questions · Private personal snapshot · About 3 minutes
How it works
1
Answer 7 gentle questions
Short, thoughtful prompts about what you've been carrying.
2
Your words are reflected back
Your responses become a private personal snapshot, written for you.
3
Leave with a place to begin
See what's filling your cup, where you may be leaking, and one place to refill.
Created by Terri McColl, LCPC, NBCC
Before you pour into one more thing, check your cup.
Three minutes can give you a clearer picture of what you've been carrying and where you may want to begin.
7 gentle questions · Private personal snapshot · About 3 minutes