When a baby cries, we automatically run through a simple checklist: Hungry? Tired? Diaper change?

Yet when we’re struggling, we often jump straight to existential crisis. There must be something wrong with me. Other people don’t feel like this, so why do I?

Instead of these unhelpful thought loops, run through my simple 5 ‘S’ Check:

• Sleep: Did you get enough rest last night?
• Sustenance: Have you eaten enough today?
• Social: Have you caught up with any loved ones recently?
• Sunlight: When’s the last time you went outside?
• Steps: Have you moved your body today?

Today, I’ll share some easy tips to notice and proactively meet these needs before you feel ‘off’.

SUPERHUMAN SCORING

In every edition of System Sunday, I assess the featured system across three superhuman dimensions: impact, setup, and maintenance.

Unlike your typical review, I focus on factors that influence personal growth. Get to know the evaluation system.

Impact (9.5/10)

I recently caught myself feeling aggravated with a loved one and immediately realized I hadn’t eaten in hours.

Quick fix, instant mood shift, unnecessary argument avoided.

When you start recognizing these patterns, you’ll be amazed at how many “bad moods” are just basic needs crying out for attention.

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Setup (7.5/10)

Keep remedies for each ‘S’ readily available:

• Sleep: If you didn’t sleep well, plan a power nap. You’ll get two days of energy in one.
• Sustenance: Stock healthy snacks (nuts, jerky, protein bars) in your car, desk, and commuter bag.
• Social: Keep a shortlist of friends who lift your spirits. Send a text to each of them whenever they cross your mind.
• Sunlight: If natural light isn’t available, consider vitamin D supplements or a light therapy lamp.
• Steps: A 15-minute walk works wonders. Outside is best (bonus sunlight!), but an under-desk treadmill is brilliant during cold-weather months.

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Maintenance (7.5/10)

It’s best to proactively build the 5 ‘S’s into your daily routines (so you never get depleted in the first place)

But naturally, some days will be tougher than others. The next best option is to realize you’re feeling depleted before getting worked up.

Try to notice patterns: Does Wednesday always get packed with back-to-back meetings, leaving no time for lunch?

Use this insight to proactively schedule what you need most. For example, set a recurring lunch every Wednesday with a colleague or friend you enjoy spending time with. You’re less likely to schedule over it when you have accountability.

BRINGING IT HOME

The 5 ‘S’ Check isn’t just for self-diagnosis.

When someone seems irritable or withdrawn, resist taking it personally. Instead, consider: Did they skip lunch? Are they running on 4 hours of sleep? Have they been stuck inside all day?

When lacking all the facts, assume the best in others. You’ll be more forgiving—even of your own worst days.

I’ll leave you with this final quote:

 “Almost everything will work again if you unplug it for a few minutes, including you.” ―Anne Lamott

All systems go,

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