Is this overkill for safe destinations?

No. A crisis check-in is useful everywhere. Fires happen in Tokyo. Earthquakes happen in California. Medical emergencies happen anywhere. This isn't about danger level. It's about baseline preparedness.

What if I'm staying with a friend or Couchsurfing host?

Same routine. Save their address, send it to someone back home, know how to get out, save local emergency numbers. You're still in a new place. You still need this information.

Do I need to do this every time I change accommodation?

Yes. Every new place gets a check-in. It takes less time the more you do it. By your third or fourth city it becomes automatic.

What if I don't have international data when I arrive?

Do the physical check first — exits, front desk number, address screenshot on wifi. Then get a SIM card or find reliable wifi and do the rest. Don't skip it just because you don't have data immediately.

Should I tell the front desk I'm doing this?

You don't need to announce it, but asking them for local emergency numbers and the nearest pharmacy is normal. Most accommodations appreciate that you're being smart.

How to Do a Crisis Check-In When You Arrive Somewhere New

A crisis check-in is a 10-minute routine you run the moment you reach your accommodation in a new place. You find the exits, locate the embassy contact, save local emergency numbers, and tell someone back home you've arrived. It takes almost no time and gives you a safety baseline so you can relax and enjoy your trip.

Drop your bags and find the exits. Before you unpack, before you shower, walk the building. Find two ways out of your room. Find the main exit and one backup. Note if windows open. If you're above the 6th floor in a hostel or guesthouse without clear fire exits, know that now — not during an emergency.
Save local emergency numbers in your phone. Find the local equivalents of 911. Police, ambulance, fire. Save them as contacts. In many countries it's 112. In some it's not. Do not assume. Also save your accommodation's front desk number.
Locate your embassy or consulate contact. Find the nearest embassy or consulate for your country. Save the address and 24-hour emergency number in your phone. You probably won't need it. But if your passport gets stolen or there's a natural disaster, you'll be glad you have it.
Check in with someone back home. Send one message to a friend or family member with your accommodation name, address, and arrival confirmation. Use WhatsApp, email, whatever works. This is not paranoia. This is baseline travel practice.
Identify your nearest open pharmacy and ATM. Google Maps or ask the front desk. Know where to get cash and basic medical supplies. You don't need to go there now. Just know where they are.
Screenshot your location and save offline. Take a screenshot of your accommodation's location on the map. Save your address in your phone's notes app. If your data dies or your phone glitches, you can show this to a taxi driver.

Is this overkill for safe destinations?: No. A crisis check-in is useful everywhere. Fires happen in Tokyo. Earthquakes happen in California. Medical emergencies happen anywhere. This isn't about danger level. It's about baseline preparedness.
What if I'm staying with a friend or Couchsurfing host?: Same routine. Save their address, send it to someone back home, know how to get out, save local emergency numbers. You're still in a new place. You still need this information.
Do I need to do this every time I change accommodation?: Yes. Every new place gets a check-in. It takes less time the more you do it. By your third or fourth city it becomes automatic.
What if I don't have international data when I arrive?: Do the physical check first — exits, front desk number, address screenshot on wifi. Then get a SIM card or find reliable wifi and do the rest. Don't skip it just because you don't have data immediately.
Should I tell the front desk I'm doing this?: You don't need to announce it, but asking them for local emergency numbers and the nearest pharmacy is normal. Most accommodations appreciate that you're being smart.