Aware Consuming Journal Prompts
Use these aware consuming journal prompts and reflection inquiries to assess your present relationship with meals.
Aware consuming is all about discovering what works to your distinctive physique. It’s about tapping into your physique’s cues, your private needs, likes, and dislikes. It’s about attending to know your habits and tendencies in a compassionate means so you can also make changes with ease.
What’s Aware Consuming?
Right here at Diet Stripped, we imagine there are two essential facets of consuming effectively every single day: what you eat and the way you eat. The idea of aware consuming is extra about how one can eat relatively than what or how a lot you might be consuming. It’s all about placing the main focus again in your expertise at mealtimes.
Aware consuming is a apply that means that you can be extra intentional along with your consuming habits whereas additionally sustaining a wholesome relationship with meals. Slowing down and bringing extra aware consciousness to what you’re consuming and the way you’re feeling earlier than, throughout, and after meals is among the greatest practices you’ll be able to have for locating what works for you and creating wholesome consuming habits.
The next aware consuming journal prompts will stroll you thru precisely how one can replicate in your relationship with meals so that you may be extra aware.
10 Aware Consuming Journal Prompts and Reflection Questions
You should use these journal prompts and reflection inquiries to get to know your self and your relationship with meals a bit higher. Use this data to assist construct your aware consuming routines and constructive relationship with meals.
Whereas partaking with these aware consuming journal prompts and reflection questions, don’t overlook to take action with compassion. Don’t choose your self or your solutions, permit your self to be candid and trustworthy. This permits for development and alter.
You possibly can interact with all of those prompts in a single sitting, or you’ll be able to choose one or two to interact with at a time. No matter works greatest for you!
1. How would I describe my present relationship with meals?
(i.e. balanced, imbalanced, detrimental, compelled, simple, restrictive, tumultuous, regular, irritating, controlling, easeful, enjoyable, and so on.)
On this first aware consuming journal immediate, replicate in your relationship with meals. What phrases come to thoughts when you consider it? How would you describe it? It will assist to set the scene for what we’re working with whereas partaking with the next prompts.
2. What do I take pleasure in about my present relationship with meals?
(i.e. I’m capable of eat what I take pleasure in whereas additionally bodily nourishing myself, I by no means really feel restricted, I don’t really feel uncontrolled round meals, I take pleasure in nourishing myself, and so on.)
Suppose by the constructive elements that you simply affiliate along with your relationship with meals right here. What elements of your relationship are pleasant? What do you want about it? Get actually particular right here.
2. What do I dislike about my present relationship with meals?
(i.e. I’m not capable of eat what I take pleasure in, I don’t know how one can nourish myself, I usually really feel restricted, I really feel uncontrolled round meals, I really feel careworn about meals, and so on.)
Now take into consideration what you might not take pleasure in about your present relationship with meals. And keep in mind, self-compassion is essential right here. No judgment allowed! Simply let your self mindfully replicate and assess. This explicit aware consuming journal immediate may help you determine what you wish to change.
3. What does starvation really feel prefer to me? What does satiety really feel prefer to me?
(i.e. My abdomen growls, meals begins to sound good, I take into consideration meals extra, I get a bit of mind fog, my abdomen feels empty, my arms get a bit of shaky, and so on.)
Now that we’ve working by among the overarching themes, let’s work by among the extra particular elements of your relationship with meals. Whereas partaking with this journal immediate, it may be useful to bodily image your self the final time you felt hungry. Perhaps it was earlier at the moment, or final night time, and even proper now! Then begin to stroll by the sentiments (each bodily and psychological), that you simply expertise.
4. Do feelings ever influence my consuming habits? In that case, how?
(i.e. After I’m unhappy I flip to meals, once I’m excited I by no means wish to eat, once I’m careworn I eat previous my starvation cues, once I’m careworn I ignore my starvation cues, once I’m overwhelmed I overeat, and so on.)
Suppose by how your feelings influence your relationship with meals. What sorts of feelings influence your decisions? How usually does it occur? What occurs while you’re feeling that emotion and in want of meals? The extra consciousness you’ve gotten surrounding your feelings in relation to meals, the better will probably be to alter or maintain your actions in the intervening time as wanted.
5. What meals objects do I take pleasure in consuming?
(i.e. something and all the pieces you take pleasure in)
Keep in mind, this can be a judgment-free zone. Write down all the pieces and something you take pleasure in consuming, whether or not that’s an enjoyment-based meals or a extra nourishment-based meals. When you battle to think about something right here, that allows you to know that this space wants a little bit of discovery and exploration!
6. What meals objects do I usually crave?
(i.e. chocolate, peanut butter, pasta, leafy greens, inexperienced juice, sweet, potatoes, and so on.)
Take into consideration the meals objects you crave usually. Meals you take pleasure in and meals you crave are barely totally different. Cravings are stronger and typically could even really feel involuntary. By shining a lightweight in your cravings, you’ll be able to study lots about the place these cravings are coming from and why you’re experiencing them.
7. Are there any meals guidelines I abide by? In that case, checklist them. Are these meals guidelines rooted in stability? If not, how can I make them extra balanced?
(i.e. I can’t eat previous 7 pm, I can solely have carbs throughout the first half of the day, I can’t have chocolate in the home, I’ve to have greens with each single meal, and so on.)
You possibly can study lots about your relationship with meals by figuring out any meals guidelines that you simply abide by. When you’ve listed out any meals guidelines that you’ve (as proven within the instance above), replicate on whether or not or not they’re balanced. If the texture strict and inflexible relatively than versatile and easeful, attempt to assume by how one can take away the rule and alter it into one thing extra balanced.
8. Are there sure meals I take into account to be, “good”, or, “dangerous”? In that case, what are they? And why do I assign this morality to them?
(i.e. complete meals are good, starchy carbs are dangerous, sweet is dangerous, ice cream is dangerous, greens are good, inexperienced juice is nice, and so on.)
Once we label meals pretty much as good or dangerous, we permit guilt and disgrace to return into our relationship with meals. By figuring out the place and why morality performs a component in your relationship with meals, you can begin to take away it and apply extra stability.
9. Do I really feel assured in my relationship with meals? In that case, why? If not, why?
(i.e. sure, I nourish myself in a means that works effectively for me, no, I don’t know how one can nourish myself with out feeling overwhelmed, and so on.)
Confidence is essential for a aware, balanced relationship with meals. However typically we overlook to examine in with this! Take a second to examine in along with your confidence stage. Get to know the place and why you do or don’t really feel assured, so you’ll be able to work to keep up that confidence or make a shift.
10. What would I like to alter about my relationship with meals? How will I’m going about doing this primarily based on my solutions to the questions above?
(i.e. I wish to take away morality from meals, be extra aware at mealtimes, construct my confidence, and so on.)
Establish precisely what you wish to change and modify after partaking with the earlier questions on this reflection. As soon as recognized, keep in mind to take action with compassion and with out haste. Take your time and keep in mind, the purpose is stability not perfection.
Aware reflection is among the strongest instruments you should use to develop and keep a balanced relationship with meals. Use these aware consuming reflection questions time and time once more to get to know your self and your relationship with meals even higher!
Do You Need to Expertise Extra Stability along with your Meals Selections?
Then discover your balanced consuming sort!
Take this 45-second free quiz to seek out out which balanced consuming archetype you might be, and what your distinctive sort wants to keep up stability with the best way you nourish your self. That means, you’ll be able to lastly be free from meals and weight-reduction plan obsession, keep a balanced weight, and domesticate a constructive relationship with meals and your physique.