Aware Consuming Journal Prompts – Diet Stripped®
Use these conscious consuming journal prompts and reflection inquiries to assess your present relationship with meals.
Aware consuming is all about discovering what works in your distinctive physique. It’s about tapping into your physique’s cues, your private desires, likes, and dislikes. It’s about attending to know your habits and tendencies in a compassionate manner so you may make changes with ease.
What’s Aware Consuming?
Right here at Diet Stripped, we consider there are two vital points of consuming effectively each day: what you eat and the way you eat. The idea of conscious consuming is extra about the best way to eat relatively than what or how a lot you’re consuming. It’s all about placing the main focus again in your expertise at mealtimes.
Aware consuming is a observe that lets you be extra intentional along with your consuming habits whereas additionally sustaining a wholesome relationship with meals. Slowing down and bringing extra conscious consciousness to what you’re consuming and the way you’re feeling earlier than, throughout, and after meals is likely one of the finest practices you possibly can have for locating what works for you and creating wholesome consuming habits.
The next conscious consuming journal prompts will stroll you thru precisely the best way to mirror in your relationship with meals so that you may be extra conscious.
10 Aware Consuming Journal Prompts and Reflection Questions
You need to 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 conscious consuming routines and optimistic relationship with meals.
Whereas partaking with these conscious 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 sincere. This enables for progress and alter.
You possibly can have interaction with all of those prompts in a single sitting, or you possibly can choose one or two to interact with at a time. No matter works finest 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 forth.)
On this first conscious consuming journal immediate, mirror 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 get pleasure from about my present relationship with meals?
(i.e. I’m in a position to eat what I get pleasure from whereas additionally bodily nourishing myself, I by no means really feel restricted, I don’t really feel uncontrolled round meals, I get pleasure from nourishing myself, and so forth.)
Assume by means of the optimistic elements that you simply affiliate along with your relationship with meals right here. What elements of your relationship are pleasing? 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 in a position to eat what I get pleasure from, I don’t know the best way to nourish myself, I usually really feel restricted, I really feel uncontrolled round meals, I really feel burdened about meals, and so forth.)
Now take into consideration what it’s possible you’ll not get pleasure from about your present relationship with meals. And keep in mind, self-compassion is essential right here. No judgment allowed! Simply let your self mindfully mirror and assess. This specific conscious consuming journal immediate can assist you establish what you wish to change.
3. What does starvation really feel wish to me? What does satiety really feel wish to me?
(i.e. My abdomen growls, meals begins to sound good, I take into consideration meals extra, I get a little bit mind fog, my abdomen feels empty, my fingers get a little bit shaky, and so forth.)
Now that we’ve working by means of among the overarching themes, let’s work by means of 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. Possibly it was earlier in the present day, or final night time, and even proper now! Then begin to stroll by means of the emotions (each bodily and psychological), that you simply expertise.
4. Do feelings ever influence my consuming habits? In that case, how?
(i.e. Once I’m unhappy I flip to meals, once I’m excited I by no means wish to eat, once I’m burdened I eat previous my starvation cues, once I’m burdened I ignore my starvation cues, once I’m overwhelmed I overeat, and so forth.)
Assume by means of 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 got surrounding your feelings in relation to meals, the simpler will probably be to vary or maintain your actions in the meanwhile as wanted.
5. What meals gadgets do I get pleasure from consuming?
(i.e. something and all the pieces you get pleasure from)
Bear in mind, this can be a judgment-free zone. Write down all the pieces and something you get pleasure from consuming, whether or not that’s an enjoyment-based meals or a extra nourishment-based meals. For those who wrestle to consider something right here, that allows you to know that this space wants a little bit of discovery and exploration!
6. What meals gadgets do I usually crave?
(i.e. chocolate, peanut butter, pasta, leafy greens, inexperienced juice, sweet, potatoes, and so forth.)
Take into consideration the meals gadgets you crave usually. Meals you get pleasure from and meals you crave are barely completely different. Cravings are stronger and typically might even really feel involuntary. By shining a lightweight in your cravings, you possibly can be taught rather a lot 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 in the course of 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 forth.)
You possibly can be taught rather a lot 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), mirror on whether or not or not they’re balanced. If the texture strict and inflexible relatively than versatile and easeful, attempt to suppose by means of how one can take away the rule and alter it into one thing extra balanced.
8. Are there sure meals I contemplate to be, “good”, or, “unhealthy”? In that case, what are they? And why do I assign this morality to them?
(i.e. complete meals are good, starchy carbs are unhealthy, sweet is unhealthy, ice cream is unhealthy, greens are good, inexperienced juice is nice, and so forth.)
Once we label meals pretty much as good or unhealthy, we permit guilt and disgrace to come back 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 observe 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 manner that works effectively for me, no, I don’t know the best way to nourish myself with out feeling overwhelmed, and so forth.)
Confidence is essential for a conscious, balanced relationship with meals. However typically we overlook to test in with this! Take a second to test in along with your confidence stage. Get to know the place and why you do or don’t really feel assured, so you possibly can work to take care of that confidence or make a shift.
10. What would I like to vary about my relationship with meals? How will I am going about doing this based mostly on my solutions to the questions above?
(i.e. I wish to take away morality from meals, be extra conscious at mealtimes, construct my confidence, and so forth.)
Determine precisely what you wish to change and regulate 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 likely one of the strongest instruments you need to use to develop and preserve a balanced relationship with meals. Use these conscious consuming reflection questions time and time once more to get to know your self and your relationship with meals even higher!
Do You Wish to Expertise Extra Steadiness along with your Meals Selections?
Then discover your balanced consuming kind!
Take this 45-second free quiz to search out out which balanced consuming archetype you’re, and what your distinctive kind wants to take care of stability with the best way you nourish your self. That manner, you possibly can lastly be free from meals and food plan obsession, preserve a balanced weight, and domesticate a optimistic relationship with meals and your physique.