(SeaPRwire) –   Reflecting on mortality can actually make you feel more vibrant. Experts suggest that contemplating the end of life doesn’t just remind you that you’re alive; it can provide a motivating surge of purpose and intentionality. 

Because of this, Dr. Shoshana Ungerleider, who established the nonprofit End Well to facilitate end-of-life planning and discussions, suggests a new daily habit: a brief two-minute mortality reflection at the end of the day.

“We often avoid the topic of death because it feels too heavy. However, addressing it in small, controlled increments makes it more manageable,” she explains. “Since living and dying are interconnected, keeping that in mind helps us distinguish between what is merely urgent and what is truly significant.”

The process is simple. Before going to sleep, ask yourself one specific question: “If today were my final day, what would I have done differently or focused on more?”

Ungerleider notes that the answer to this question can help you direct your life toward your most important values.

The benefits

If the idea of thinking about your own death feels like something you’d rather avoid, you aren’t alone. However, scientific evidence suggests otherwise. Research indicates that subtle reminders of life’s finitude can encourage people to make healthier and more life-affirming decisions. “It allows most individuals to gain perspective, identify what really matters, and feel more inspired to look after themselves,” says Ungerleider.

Studies on “mortality salience”—the awareness that life is temporary—have found that these reflections often lead people toward “meaning-making.” This involves prioritizing relationships, chasing personal objectives, and ensuring daily actions align with fundamental values.

This effect is not guaranteed, however. Reflecting on mortality is most effective when a person feels secure and supported, rather than during a period of crisis or extreme stress. (Ungerleider suggests skipping this practice if you are currently facing a very difficult time.) For others, the rewards are notable. Rather than dwelling on anxiety, many find a mental clarity that allows them to move past daily stressors and reconnect with their priorities, ultimately enhancing their quality of life.

These advantages apply across different age groups in various ways. For younger, healthy individuals, reflecting on mortality can sharpen daily goals and lead to more deliberate choices. For older adults, the impact is different: research shows that those who have reached a level of “death acceptance” are better at maintaining emotional health and a sense of purpose even as their physical health declines.

Unlike mindfulness, which focuses on the present, or gratitude journaling, which looks at the positive, a mortality check-in provides a unique perspective. “It highlights that our time is limited,” Ungerleider says, “which creates a sense of urgency that actually deepens both mindfulness and gratitude.”

She emphasizes that the point isn’t to obsess over death, but to use that awareness as a practical tool.

How to do it

A mortality check-in is easy to perform. Ungerleider recommends a three-step process: first, recognize that your time is finite; second, consider what is most important today or this week; and third, establish one small goal to act on that priority. “It doesn’t need to be a grand gesture,” she says. “It’s simply a matter of acknowledging, orienting, and setting an intention.”

An example of this internal dialogue might be: “My time is not infinite. One day I will die, and I might regret spending so much energy on work deadlines that won’t matter in a year, rather than reaching out to loved ones. Tomorrow, I will message my sister and take a proper break outside.” Or: “I claim to value my health and relationships, but my actions today didn’t reflect that. Tomorrow, I will make one choice that aligns with those values.”

Regarding timing and frequency, bedtime is a natural choice, but it can vary. Ungerleider suggests that a weekly check-in is practical for most, while some may prefer a daily habit. Even a monthly practice is useful. For those who enjoy journaling, writing down reflections can help establish the habit and track how priorities change over time. However, a simple mental reflection is also effective if writing isn’t preferred.

Ungerleider began her own version of this practice during the pandemic when life slowed down. With fewer distractions, she asked herself how she truly wanted to spend her time. The results were revealing. “I discovered I am quite introverted,” she says, “a fact I hadn’t really sat with before.” She began declining large events and conferences in favor of small dinners, quiet mornings, and consistent gym time. “I find this meaningful because it supports my mental and physical health, which are things I deeply value,” she explains.

If you feel comfortable, consider sharing your thoughts with a friend or partner. Ungerleider notes that accountability—not as a punishment, but as a way to make intentions feel more real—can be helpful. It can also lead to significant conversations about life and death that people rarely have time for.

“The practice can be quite simple and not too heavy,” Ungerleider says. “And yet, it is profound.”