The Art of Journaling
Journaling can be a powerful tool for many of my clients. It is 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.
Benefits:
help you reconnect with your body’s natural hunger and fullness signal
recognize the connection between eating and energy, mood and motivation
recognize the benefit of eating beyond temporary moments of pleasure and calmness.
Bring the unconscious emotional eating root causes to a conscious level that you can change
Daily Food & Mood Journal Prompts
Food Intake
Write down what you eat, no need to track calories or portions. Just a few words to jot your memory later
Where and with who you eat with?
How did I feel about my food choices?
Symptoms
Write down any digestive symptoms you experienced (bloating, feeling of food stuck, stomach pain, constipation, diarrhea, etc.).
When did these symptoms appear, and what might have triggered them?
Mood
How did I feel emotionally before and after eating?
How did I feel emotionally overall today? What happened today that makes me feel this way?
Did my mood impact my food choices, and if so, how?
Energy Levels
How was my energy today (high, moderate, low)?
Did you feel super tired at a certain time of the day or after a meal?
Did any foods or meals make me feel more energized or tired?
Hunger/Fullness Scale
Are you physically or mentally hungry? Initially, you may not feel any hunger at all after years of suppressing and ignoring your hunger signal. Keep eating 3 meals a day to let your body know that food is not available and not being withheld. Slowly, the hunger signal will become louder as you continue to listen to your body. Before each meal, how hungry was I? (Rate from 1-10)
If you’re mentally hungry? What do I really need?
After eating, how full did I feel? (Rate from 1-10)
Satisfaction
Did I feel satisfied after eating? As in “that hit the spot,” and you don’t think about food for the next 3-4 hours. (Rate satisfaction from 1-10)
What might have increased my satisfaction today? Did you eat food your enjoy?
To increase meal satisfaction, include a balance of protein, healthy fats, and a pinch of natural salts in your meals. Protein helps stabilize blood sugar and keeps you full longer, while fats provide a sense of satiety and enhance the flavors of your food. Adding unrefined salt not only boosts flavor but also satisfies your body's natural craving for minerals, which can help prevent mindless snacking later. By creating meals that are both nourishing and flavorful, you’re more likely to feel satisfied and energized after eating.
Food “Noise,” Thoughts, Feelings, and Beliefs About Food/Eating
Generally, for most people it’s a little negative voice in the bad of their head. Where did you get this negative idea from? How is this negative voice helping you with your health?
What thoughts or beliefs about food were on your mind when thinking about food or eating?
Did I experience any judgments, worries, or pressures around eating?
How can I challenge or reframe any unhelpful thoughts about food?
Pro Tips:
Honesty is the key. Be honest with yourself. Don’t aim to be perfect. You’re not in school anymore, and you won’t get an “A” for keeping the perfect journal, eating the perfect meals and perfect eating records. This is your journal, your journey. Make it about you, and your feelings and emotions around food and eating. What matters is your honesty and happiness.
You are the subject of your own science project. Use this journal to spy on yourself and document, when you eat, why you eat, why you eat when not hungry, why you feel the need to eat past fullness or overeat.
Every couple of days, go back to your journal and highlight any “wins” or “victories” that you feel proud of. It is these proud moments that will keep you motivated (not willpower), keep going in your weight loss health journey and keep your head above water.
The dream outcome of achieving mindful eating is…
You eat only when hungry, stop eating when full and satisfied, as in “it hit the spot” and you don’t think about food for the next 3-4 hours.