Aware Consuming Journal Prompts – Diet Stripped®

Use these aware consuming journal prompts and reflection inquiries to assess your present relationship with meals.

Aware consuming is all about discovering what works on 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 method so you may make changes with ease. 

What’s Aware Consuming?

Right here at Diet Stripped, we imagine there are two necessary features of consuming nicely on daily basis: what you eat and the way you eat.  The idea of aware consuming is extra about eat reasonably 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 apply that permits you to 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 finest practices you may have for locating what works for you and creating wholesome consuming habits. 

The next aware consuming journal prompts will stroll you thru precisely mirror in your relationship with meals so that you will be extra aware.

10 Aware Consuming Journal Prompts and Reflection Questions

You should utilize these journal prompts and reflection inquiries to get to know your self and your relationship with meals a bit higher. Use this information to assist construct your aware consuming routines and constructive relationship with meals. 

Whereas participating 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 have interaction with all of those prompts in a single sitting, or you may decide one or two to have interaction with at a time. No matter works finest for you! 

1. How would I describe my present relationship with meals?

(i.e. balanced, imbalanced, destructive, pressured, simple, restrictive, tumultuous, regular, irritating, controlling, easeful, enjoyable, and so forth.)

On this first aware consuming journal immediate, mirror in your relationship with meals. What phrases come to thoughts when you concentrate on it? How would you describe it? This may assist to set the scene for what we’re working with whereas participating 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.)

Suppose by the constructive elements that you simply affiliate along with your relationship with meals right here. What components of your relationship are pleasurable? 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 nourish myself, I typically really feel restricted, I really feel uncontrolled round meals, I really feel burdened about meals, and so forth.)

Now take into consideration what you could 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 explicit aware consuming journal immediate may also 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 slightly mind fog, my abdomen feels empty, my palms get slightly shaky, and so forth.)

Now that we’ve working by among the overarching themes, let’s work by among the extra particular components of your relationship with meals. Whereas participating with this journal immediate, it may be useful to bodily image your self the final time you felt hungry. Possibly it was earlier immediately, 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 impression my consuming habits? If that’s the case, how? 

(i.e. After I’m unhappy I flip to meals, once I’m excited I by no means need 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.)

Suppose by how your feelings impression your relationship with meals. What sorts of feelings impression your selections? How typically does it occur? What occurs while you’re feeling that emotion and in want of meals? The extra consciousness you could have surrounding your feelings in relation to meals, the simpler it is going to be to alter or maintain your actions in the meanwhile as wanted. 

5. What meals gadgets do I get pleasure from consuming? 

(i.e. something and every little thing you get pleasure from)

Keep in mind, it is a judgment-free zone. Write down every little thing and something you get pleasure from consuming, whether or not that’s an enjoyment-based meals or a extra nourishment-based meals. In the event you battle to think about something right here, that permits you to know that this space wants a little bit of discovery and exploration! 

6. What meals gadgets do I typically crave? 

(i.e. chocolate, peanut butter, pasta, leafy greens, inexperienced juice, sweet, potatoes, and so forth.)

Take into consideration the meals gadgets you crave typically. Meals you get pleasure from and meals you crave are barely totally different. Cravings are stronger and generally might even really feel involuntary. By shining a lightweight in your cravings, you may study 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? If that’s the case, checklist them. Are these meals guidelines rooted in steadiness? If not, how can I make them extra balanced?

(i.e. I can’t eat previous 7 pm, I can solely have carbs through 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 study 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 reasonably than versatile and easeful, try to suppose by how one can take away the rule and alter it into one thing extra balanced.

8. Are there sure meals I think about to be, “good”, or, “dangerous”? If that’s the case, what are they? And why do I assign this morality to them? 

(i.e. entire meals are good, starchy carbs are dangerous, sweet is dangerous, ice cream is dangerous, greens are good, inexperienced juice is nice, and so forth.)

After we label meals nearly as good or dangerous, 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 apply extra steadiness. 

9. Do I really feel assured in my relationship with meals? If that’s the case, why? If not, why? 

(i.e. sure, I nourish myself in a method that works nicely for me, no, I don’t know nourish myself with out feeling overwhelmed, and so forth.)

Confidence is essential for a aware, balanced relationship with meals. However generally 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 may work to take care of 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 forth.)

Establish precisely what you wish to change and alter after participating 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 steadiness not perfection.

The Takeaway

Aware reflection is among the strongest instruments you need to 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!

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