Use these aware consuming journal prompts and reflection inquiries to assess your present relationship with meals.
Conscious consuming is all about discovering what works in 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 approach so you can also make changes with ease.
What’s Conscious Consuming?
Right here at Vitamin Stripped, we consider there are two necessary features of consuming effectively each day: what you eat and the way you eat. The idea of aware consuming is extra about methods to eat moderately than what or how a lot you’re consuming. It’s all about placing the main focus again in your expertise at mealtimes.
Conscious consuming is a apply that means that you can be extra intentional together 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 without doubt one of the finest 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 methods to replicate in your relationship with meals so that you may be extra aware.
10 Conscious 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 optimistic relationship with meals.
Whereas partaking with these aware consuming journal prompts and reflection questions, don’t neglect to take action with compassion. Don’t choose your self or your solutions, enable your self to be candid and sincere. This permits for development and alter.
You’ll be able to have interaction with all of those prompts in a single sitting, or you’ll be able to choose 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, unfavourable, compelled, straightforward, restrictive, tumultuous, regular, irritating, controlling, easeful, enjoyable, and many others.)
On this first aware consuming journal immediate, replicate in your relationship with meals. What phrases come to thoughts when you concentrate on 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 many others.)
Suppose by means of the optimistic elements that you just affiliate together with your relationship with meals right here. What elements of your relationship are fulfilling? 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 methods to nourish myself, I typically really feel restricted, I really feel uncontrolled round meals, I really feel pressured about meals, and many others.)
Now take into consideration what chances are you’ll not get pleasure from about your present relationship with meals. And keep in mind, self-compassion is vital right here. No judgment allowed! Simply let your self mindfully replicate and assess. This specific aware consuming journal immediate will help you establish what you want 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 palms get a little bit shaky, and many others.)
Now that we’ve working by means of a few of the overarching themes, let’s work by means of a few of 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 right now, or final night time, and even proper now! Then begin to stroll by means of the emotions (each bodily and psychological), that you just expertise.
4. Do feelings ever affect my consuming habits? In that case, how?
(i.e. After I’m unhappy I flip to meals, after I’m excited I by no means wish to eat, after I’m pressured I eat previous my starvation cues, after I’m pressured I ignore my starvation cues, after I’m overwhelmed I overeat, and many others.)
Suppose by means of how your feelings affect your relationship with meals. What sorts of feelings affect your decisions? 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 will probably be to alter or maintain your actions for the time being as wanted.
5. What meals gadgets do I get pleasure from consuming?
(i.e. something and all the things you get pleasure from)
Bear in mind, this can be a judgment-free zone. Write down all the things 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 wrestle 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 gadgets do I typically crave?
(i.e. chocolate, peanut butter, pasta, leafy greens, inexperienced juice, sweet, potatoes, and many others.)
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’ll be able to study quite a bit 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, listing 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 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 many others.)
You’ll be able to study quite a bit about your relationship with meals by figuring out any meals guidelines that you just abide by. When you’ve listed out any meals guidelines that you’ve got (as proven within the instance above), replicate on whether or not or not they’re balanced. If the texture strict and inflexible moderately 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, “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 sweet, and many others.)
After we label meals pretty much as good or dangerous, we enable 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 steadiness.
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 approach that works effectively for me, no, I don’t know methods to nourish myself with out feeling overwhelmed, and many others.)
Confidence is vital for a aware, balanced relationship with meals. However generally we neglect to examine in with this! Take a second to examine in together 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 take care of that confidence or make a shift.
10. What would I like to alter 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 want to take away morality from meals, be extra aware at mealtimes, construct my confidence, and many others.)
Establish precisely what you want 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 aim is steadiness not perfection.
Conscious reflection is without doubt one of 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!
Do You Wish to Expertise Extra Stability together 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 steadiness with the way in which you nourish your self. That approach, you’ll be able to lastly be free from meals and weight loss program obsession, keep a balanced weight, and domesticate a optimistic relationship with meals and your physique.