The Traffic Light Check-In™: A Real-Life Wellness Tool for Everyday Women
Nikeya YoungerBy Coach Keya | BozzLuv Glow Up Coaching
Some days you’re thriving and on your A-game, and other days you’re overwhelmed, tired, and barely holding it together. And as a wellness coach, I know that struggle personally—because I live it too.
That’s why I created something I call the Traffic Light Check-In™.
It’s a simple yet powerful way to check in with yourself emotionally, mentally, and energetically—without guilt, without pressure, and without pretending.
🚦 What Is the Traffic Light Check-In™?
It’s a self-awareness tool I use to identify how I’m feeling and what I realistically need in that moment.
Each day, I mentally assign myself a “light” based on how I feel:
- 🟢 Green Light = I’m good. I’m energized. I’m in flow.
- 🟡 Yellow Light = I’m okay-ish. I’m managing, but I need to tread lightly.
- 🔴 Red Light = I’m overwhelmed, low-energy, or emotionally tapped out. It’s a full stop kind of day.
Once I know where I stand, I adjust my expectations—and more importantly, I give myself permission to respond with grace and intention.
🔴 Red Light Days: Release & Reset
On red days, I stop pushing myself. I cancel non-urgent tasks. I rest. I journal. I cry if I need to. I do what I call a “Release Day,” where I allow myself to reset without shame.
Because sometimes, the most productive thing you can do is nothing at all.
🟡 Yellow Light Days: Maintain & Reassess
On yellow days, I pace myself. I focus on the bare minimum plus one. I maintain, but I don’t overcommit. I check in with my body and my energy regularly, and I reassess what’s really necessary vs. what can wait.
This is the space where balance is born.
🟢 Green Light Days: Flow & Thrive
These are the days where I’m in my bag. I’m flowing. I’ve got clarity, energy, and motivation. But even on green days, I move with intention—not hustle.
I ask myself:
✨ What can I build today that aligns with the version of me I’m becoming?
✨ What deserves my full focus and love right now?
Green days are a blessing. I don’t take them for granted.
💡 Why It Works
The Traffic Light Check-In™ gives you a moment of clarity in the chaos.
It helps you get honest with yourself without spiraling into guilt or burnout. And it teaches you that your value isn’t tied to how much you get done—it’s tied to how well you honor your own needs.
And the best part?
Just like real traffic lights, your energy can change at any point during the day. A red morning might shift to yellow by afternoon… and that’s the beauty of it. You’re not stuck. You’re just checking in.
✨ Try It Yourself
Ask yourself right now:
What color is my light today?
Then respond with love, not judgment.
That’s where the glow-up starts.
📌 Want to Learn More?
Over the next few days, I’ll be sharing breakdowns of each light—how to manage them, how to build systems around them, and how to protect your energy like the sacred thing it is.
Follow me on Instagram, Pinterest, and Lemon8 to see how the Traffic Light Check-In™ plays out in real time—and how you can apply it to your own self-care routine.
This content is intended for holistic wellness and lifestyle support only. It is not intended to diagnose, treat, or replace professional medical or psychiatric advice. Always consult with a licensed healthcare provider or mental health professional regarding any health concerns. If you are experiencing a mental health crisis or emergency, please seek immediate help from a qualified medical professional or contact emergency services.
© 2025 BozzLuv Essentials, LLC. All rights reserved.
“Traffic Light Check-In™” is a proprietary self-coaching system developed by BozzLuv Glow Up Coaching, a wellness and lifestyle brand operated by BozzLuv Essentials, LLC. Unauthorized reproduction, use, or distribution of this content, framework, or associated materials is prohibited. Trademark registration pending.