Dan Lannin

A Practical Gauge for Mental Health: Using Autonomy, Relatedness, and Competence to Check In with Yourself

3–5 minutes

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By Dan Lannin, Ph.D.

When life gets hectic, it’s easy to overlook our mental well-being. But what if there were a simple and effective way to assess how you’re really doing? According to Self-Determination Theory, three core psychological needs—autonomy, relatedness, and competence—are not only key drivers of motivation and fulfillment but also insightful gauges for mental health. By regularly checking in on these needs, you can gain a clearer sense of your well-being and identify areas to enhance for greater satisfaction.

Here’s how you can use these needs as guideposts for your mental health through daily or weekly check-ins.

1. Autonomy: Are You Feeling in Control?

Autonomy is about having ownership over your choices, ensuring your actions align with your authentic self, and feeling free from unnecessary pressure. When autonomy is supported, you feel empowered and motivated; when it’s lacking, you might feel trapped or unfulfilled.

Ask Yourself:

  • Do I feel in control of my decisions, or am I often swayed by others’ expectations?
  • Are my actions aligned with my personal values and goals?

How to Reclaim Autonomy:

If your sense of autonomy feels diminished, start by making small, intentional choices in your daily routine. Set aside time for activities that matter to you, adjust your schedule to prioritize what’s important, and establish healthy boundaries to protect your self-direction. Even minor adjustments can significantly enhance your feeling of control.

2. Relatedness: Are You Feeling Connected?

Humans thrive on meaningful connections. Relatedness involves feeling genuinely linked to others, engaging in significant interactions, and being part of a supportive community. When you feel connected, your resilience increases; when lacking, feelings of isolation or loneliness can negatively impact your mental health.

Ask Yourself:

  • Do I have close, supportive relationships in my life?
  • Do I feel a sense of belonging and value within my social circles?

How to Build Connection:

If you’re feeling disconnected, consider ways to foster relationships. Reach out to friends or family for a genuine catch-up. Join groups or communities that align with your interests, or participate in activities where you can contribute and meet like-minded people. Investing time in quality relationships can greatly enhance your well-being.

3. Competence: Are You Feeling Effective?

Competence is the need to feel capable, see growth, and be effective in your endeavors. When you feel competent, you’re more likely to pursue challenges, achieve goals, and take pride in your work or hobbies. Conversely, feeling ineffective or stagnated can negatively affect your mental health.

Ask Yourself:

  • Do I feel capable and effective in my daily activities?
  • Am I learning and growing, or do I feel stuck in a rut?

How to Boost Competence:

If your sense of competence is low, set small, achievable goals that push you slightly beyond your comfort zone. Seek feedback to help you improve and celebrate small victories that affirm your growth. Remember, even incremental steps toward mastery can significantly increase your sense of competence.

Using This Check-In as a Tool for Growth

By regularly reflecting on autonomy, relatedness, and competence, you gain valuable insights into your mental health. Here’s a simple routine to try:

  • Weekly Reflection: Spend 5-10 minutes each week assessing these three areas. Are you feeling empowered, connected, and capable?
  • Identify Focus Areas: Determine which need feels the lowest and prioritize actions to address it.
  • Set Small Goals: Implement small, manageable changes to boost each need. For example, if autonomy feels low, start by making decisions that affect your daily routine. If relatedness is lacking, schedule time to connect with someone you care about.

A Final Thought

Incorporating autonomy, relatedness, and competence into your regular self-assessment provides a structured approach to understanding and enhancing your mental health. These core needs not only highlight where you currently stand but also guide you toward actions that can lead to greater fulfillment. By taking small, consistent steps to nurture each need, you can foster a deeper sense of well-being.

So, how are you doing today? Take a moment to reflect on these core needs and use them as a compass to navigate your journey toward greater mental wellness.

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