Use these conscious 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 desires, likes, and dislikes. It’s about attending to know your habits and tendencies in a compassionate manner so you can also make changes with ease.
What’s Conscious Consuming?
Right here at Diet Stripped, we imagine there are two vital points of consuming nicely every single day: what you eat and the way you eat. The idea of conscious consuming is extra about how you can eat reasonably than what or how a lot you might be consuming. It’s all about placing the main target again in your expertise at mealtimes.
Conscious consuming is a follow 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 among the finest practices you’ll be able to have for locating what works for you and creating wholesome consuming habits.
The next conscious consuming journal prompts will stroll you thru precisely how you can replicate in your relationship with meals so that you could be extra conscious.
10 Conscious 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 neglect to take action with compassion. Don’t decide your self or your solutions, enable your self to be candid and sincere. This enables for development and alter.
You may have interaction with all of those prompts in a single sitting, or you’ll be able to 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, unfavourable, compelled, simple, restrictive, tumultuous, regular, irritating, controlling, easeful, enjoyable, and so on.)
On this first conscious consuming journal immediate, replicate in your relationship with meals. What phrases come to thoughts when you concentrate on it? How would you describe it? This can assist to set the scene for what we’re working with whereas partaking with the next prompts.
2. What do I take pleasure in about my present relationship with meals?
(i.e. I’m capable of eat what I take pleasure in whereas additionally bodily nourishing myself, I by no means really feel restricted, I don’t really feel uncontrolled round meals, I take pleasure in nourishing myself, and so on.)
Suppose by means of the optimistic parts that you just 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 capable of eat what I take pleasure in, I don’t know how you can nourish myself, I usually really feel restricted, I really feel uncontrolled round meals, I really feel confused about meals, and so on.)
Now take into consideration what you could not take pleasure in about your present relationship with meals. And keep in mind, self-compassion is essential right here. No judgment allowed! Simply let your self mindfully replicate and assess. This specific conscious consuming journal immediate may help you establish 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 a bit mind fog, my abdomen feels empty, my fingers get a bit shaky, and so on.)
Now that we’ve working by means of among the overarching themes, let’s work by means of among the extra particular components 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 right this moment, or final night time, and even proper now! Then begin to stroll by means of the sentiments (each bodily and psychological), that you just expertise.
4. Do feelings ever impression my consuming habits? If that’s the 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 confused I eat previous my starvation cues, once I’m confused I ignore my starvation cues, once I’m overwhelmed I overeat, and so on.)
Suppose by means of how your feelings impression your relationship with meals. What sorts of feelings impression your decisions? How usually does it occur? What occurs if you’re feeling that emotion and in want of meals? The extra consciousness you’ve gotten surrounding your feelings in relation to meals, the better it will likely be to alter or maintain your actions in the mean time as wanted.
5. What meals gadgets do I take pleasure in consuming?
(i.e. something and every part you take pleasure in)
Bear in mind, this can be a judgment-free zone. Write down every part and something you take pleasure in consuming, whether or not that’s an enjoyment-based meals or a extra nourishment-based meals. If you happen to 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 usually crave?
(i.e. chocolate, peanut butter, pasta, leafy greens, inexperienced juice, sweet, potatoes, and so on.)
Take into consideration the meals gadgets you crave usually. Meals you take pleasure in and meals you crave are barely completely different. Cravings are stronger and generally might even really feel involuntary. By shining a light-weight in your cravings, you’ll be able to be taught lots 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 stability? 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 on.)
You may be taught lots 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 (as proven within the instance above), replicate on whether or not or not they’re balanced. If the texture strict and inflexible reasonably than versatile and easeful, try to assume 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”? If that’s the 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 so on.)
After we label meals pretty much as good or dangerous, we enable 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 follow extra stability.
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 manner that works nicely for me, no, I don’t know how you can nourish myself with out feeling overwhelmed, and so on.)
Confidence is essential for a conscious, balanced relationship with meals. However generally we neglect to verify in with this! Take a second to verify in along 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 keep up 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 primarily based 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 on.)
Establish precisely what you wish to change and modify 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 objective is stability not perfection.
Conscious reflection is among the strongest instruments you should use to develop and keep 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 Need to Expertise Extra Steadiness along with your Meals Decisions?
Then discover your balanced consuming sort!
Take this 45-second free quiz to seek out out which balanced consuming archetype you might be, and what your distinctive sort wants to keep up stability with the best way you nourish your self. That manner, you’ll be able to lastly be free from meals and weight-reduction plan obsession, keep a balanced weight, and domesticate a optimistic relationship with meals and your physique.