The Art of Journaling
Journaling can be a game-changer if you're struggling with weight and eating healthy or normally. It’s not just about tracking what you eat—it’s about getting to know yourself better and uncovering patterns that might be holding you back.
When you take a few minutes each day to jot down your thoughts, you start noticing the small stuff, like how certain foods make you feel, what triggers cravings, and even how emotions play a role in your eating habits.
It's a chance to tune into what your body actually needs and process feelings instead of turning to food. Over time, journaling helps you build a more supportive, compassionate relationship with food and your body, so you can feel confident, connected, and in control on your journey to better health.
Daily Food & Mood Journal Prompts
Food Intake
What did I eat today, and at what times?
How did I feel about my food choices?
Symptoms
Did I experience any physical symptoms today (bloating, indigestion, headache, etc.)?
When did these symptoms appear, and what might have triggered them?
Mood
How did I feel emotionally before and after eating?
Did my mood impact my food choices, and if so, how?
Energy Levels
How was my energy today (high, moderate, low)?
Did any foods or meals make me feel more energized or tired?
Hunger and Fullness
Before each meal, how hungry was I? (Rate from 1-10)
After eating, how full did I feel? (Rate from 1-10)
Satisfaction
Did I feel satisfied after eating, or was something missing? (Rate satisfaction from 1-10)
What might have increased my satisfaction today?
Thoughts, Feelings, and Beliefs About Food
What thoughts or beliefs about food did I notice today?
Did I experience any judgments, worries, or pressures around eating?
How can I challenge or reframe any unhelpful thoughts about food?
Every couple of days, go back to your journal and highlight any “wins” or victories that you feel proud of. It is these proud moment that will keep you motivated (not willpower) and keep going in your weight loss health journey.