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 manner so you can also make changes with ease.
What’s Conscious Consuming?
Right here at Vitamin Stripped, we consider there are two essential points of consuming nicely daily: what you eat and the way you eat. The idea of aware consuming is extra about methods to eat reasonably than what or how a lot you might be consuming. It’s all about placing the main focus again in your expertise at mealtimes.
Conscious consuming is a observe 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 greatest 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 methods to replicate in your relationship with meals so that you could be extra aware.
10 Conscious 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 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 progress and alter.
You’ll be able to have interaction with all of those prompts in a single sitting, or you may decide one or two to interact with at a time. No matter works greatest for you!
1. How would I describe my present relationship with meals?
(i.e. balanced, imbalanced, unfavorable, compelled, straightforward, restrictive, tumultuous, regular, irritating, controlling, easeful, enjoyable, and so forth.)
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? This may 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 forth.)
Suppose via the optimistic elements that you simply affiliate along with your relationship with meals right here. What elements of your relationship are satisfying? 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 methods to nourish myself, I usually really feel restricted, I really feel uncontrolled round meals, I really feel pressured about meals, and so forth.)
Now take into consideration what it’s possible you’ll not take pleasure in 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 explicit aware consuming journal immediate will help you determine 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 bit of mind fog, my abdomen feels empty, my fingers get a bit of shaky, and so forth.)
Now that we’ve working via a number of the overarching themes, let’s work via a number 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 in the present day, or final night time, and even proper now! Then begin to stroll via the emotions (each bodily and psychological), that you simply expertise.
4. Do feelings ever influence 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 pressured I eat previous my starvation cues, once I’m pressured I ignore my starvation cues, once I’m overwhelmed I overeat, and so forth.)
Suppose via how your feelings influence your relationship with meals. What sorts of feelings influence your decisions? How usually does it occur? What occurs whenever 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 for the time being as wanted.
5. What meals gadgets do I take pleasure in consuming?
(i.e. something and all the pieces you take pleasure in)
Bear in mind, it is a judgment-free zone. Write down all the pieces and something you take pleasure in consuming, whether or not that’s an enjoyment-based meals or a extra nourishment-based meals. For those who 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 usually crave?
(i.e. chocolate, peanut butter, pasta, leafy greens, inexperienced juice, sweet, potatoes, and so forth.)
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 typically 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, 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 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’ll be able to 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), replicate on whether or not or not they’re balanced. If the texture strict and inflexible reasonably than versatile and easeful, try to assume via how one can take away the rule and alter it into one thing extra balanced.
8. Are there sure meals I take into account to be, “good”, or, “unhealthy”? 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 unhealthy, sweet is unhealthy, ice cream is unhealthy, greens are good, inexperienced juice is nice, and so forth.)
Once we label meals nearly as good or unhealthy, we enable guilt and disgrace to come back into our relationship with meals. By figuring out the place and why morality performs an element in your relationship with meals, you can begin to take away it and observe 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 manner that works nicely for me, no, I don’t know methods to nourish myself with out feeling overwhelmed, and so forth.)
Confidence is vital for a aware, balanced relationship with meals. However typically we neglect to verify in with this! Take a second to verify in along with your confidence degree. 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 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 so forth.)
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 objective is steadiness not perfection.
Conscious reflection is among the strongest instruments you should 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 Need to Expertise Extra Steadiness along with your Meals Decisions?
Then discover your balanced consuming sort!
Take this 45-second free quiz to search out out which balanced consuming archetype you might be, and what your distinctive sort wants to take care of steadiness with the best way you nourish your self. That manner, you may lastly be free from meals and food plan obsession, keep a balanced weight, and domesticate a optimistic relationship with meals and your physique.