Why You Should Do a 2-Minute Mortality Check-In

The more you think about death, the more alive you might feel. And not just in an “at least I’m still breathing” kind of way, experts say—in a galvanizing, make-the-most-of-every-moment rush of intention. 

That’s why Dr. Shoshana Ungerleider, founder of End Well, a nonprofit that helps people talk about and plan for the end of life, recommends adopting a new habit: ending the day with a two-minute mortality check-in.

“We avoid talking about mortality because it feels overwhelming. But if you can approach it in really small, contained moments, it becomes more accessible,” she says. “By virtue of living, we’re also dying—and remembering that helps distinguish what feels urgent from what’s actually important.”

Here's how it works. Before you go to bed, ask yourself one key question: “If today were truly my last, what would I want to have done differently—or done more of?”

The answer, Ungerleider says, will help you shape your days around what matters most.

The benefits

If acknowledging your own mortality feels like a thought spiral best avoided until absolutely necessary—and maybe not even then—you're not alone. Yet the research tells a different story. Gentle reminders of the fact that life eventually ends for all of us can nudge people toward healthier, more life-affirming choices, research shows. “It helps most people zoom out, clarify what truly matters, and then feel more motivated to take care of themselves,” Ungerleider says.

Research on what’s known as “mortality salience”—or simply being reminded that life is finite—has concluded that these moments often push people toward “meaning-making.” That looks like investing in relationships, pursuing personally important goals, and aligning daily choices with core values.

But the effect isn’t automatic. Mortality reflection tends to work best when people feel stable and supported—not in the middle of a crisis or already stretched thin. (If you're going through a particularly hard time, Ungerleider says, this probably isn't the moment to try something like this.) For everyone else, the payoff can be significant. Instead of fixating on fear, many people experience a kind of mental reset—stepping back from day-to-day stressors and reconnecting with what they care about most, which in turn can improve overall quality of life.

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The benefits appear to hold across age groups, though in different ways. For younger, healthy adults, mortality reflection tends to sharpen daily priorities and spur more intentional decision-making. In older adults, the effect looks slightly different: Research finds that those with higher levels of what’s called “death acceptance”—meaning they’ve reckoned with the fact that life is finite—are better able to maintain a sense of purpose and emotional well-being even as their health changes.

Unlike mindfulness, which brings attention to the present moment, or gratitude journaling, which highlights what’s good, a mortality check-in adds a layer of perspective that the other two don’t. “It reminds us that these moments are more limited,” Ungerleider says, “which in some ways creates a little urgency—but deepens the mindfulness and the gratitude.”

The goal isn’t to dwell on death, she adds. It’s to use that awareness as a tool.

How to do it

A mortality check-in doesn’t have to be complex. Ungerleider suggests a simple three-part structure: First, acknowledge that your time is finite. Then, think about what matters most today or this week. Finally, set one small intention for how you’ll live that out. “It doesn’t have to be this massive thing,” she says. “It’s really just: acknowledge, orient, set an intention.”

Here’s an example of what your internal monologue might sound like during a mortality reflection: “My time on Earth won’t last forever. Someday, I’ll die—and when I do, I might regret how much time I spent stressing about work deadlines, which I won’t even remember in a year—and how little time I spent reaching out to people I care about. Tomorrow, I’ll text my sister and take a real break outside.” Or: “I say my relationships and my health matter most—but today didn’t really reflect that. Tomorrow, I’m going to make one choice that actually lines up with those priorities.”

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As for when and how often you should do it? Bedtime is a natural fit, but the cadence can vary. Ungerleider says a weekly check-in is realistic for most people; daily works well for those who really want to lean in. A monthly practice is better than none. If you like to journal, writing your answer down can help solidify the habit and make change more visible over time—there’s something, she says, about being able to flip back through your reflections and see how your priorities have shifted. But if writing isn’t your thing, a mental check-in works too.

Ungerleider stumbled into her own version of this approach during the pandemic, when the usual noise of life went quiet. With fewer obligations pulling at her, she found herself asking: “How do I actually want to be spending my time?” The answer surprised her. “I realized I’m a very introverted person,” she says, “and I never really sat with that.” She started saying no to conferences, big events, and crowded gatherings—and leaning into small dinners, quiet mornings, and time at the gym, which she now treats as non-negotiable. “I find that meaningful, because I know it’s helpful for my mental and physical health,” she says. “And those are things I truly value.”

If you’re open to it, try sharing your reflections with a partner or close friend. Accountability helps, Ungerleider says—not in a punitive way, but in the sense that naming your intentions out loud makes them more real. It can also open up broader conversations about mortality and what matters most, the kind that most of us rarely make time for.

“This can be pretty straightforward—not too intense,” Ungerleider says. “And yet it’s profound.”