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 means so you may make changes with ease.
What’s Conscious Consuming?
Right here at Vitamin Stripped, we consider there are two essential elements of consuming effectively each day: what you eat and the way you eat. The idea of conscious consuming is extra about learn how 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 lets you be extra intentional together 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 without doubt one of the greatest 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 learn how to replicate in your relationship with meals so that you might 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 information 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 overlook to take action with compassion. Don’t decide your self or your solutions, permit your self to be candid and trustworthy. This enables 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 decide one or two to have interaction 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, 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 consider 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 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 elements that you just affiliate together with your relationship with meals right here. What components 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 learn how to nourish myself, I typically really feel restricted, I really feel uncontrolled round meals, I really feel harassed about meals, and so on.)
Now take into consideration what you could not take pleasure in about your present relationship with meals. And bear in mind, self-compassion is essential right here. No judgment allowed! Simply let your self mindfully replicate and assess. This explicit conscious consuming journal immediate will help you determine 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 little bit mind fog, my abdomen feels empty, my palms get a little bit shaky, and so on.)
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 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. Perhaps it was earlier immediately, or final evening, 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? In that case, how?
(i.e. Once I’m unhappy I flip to meals, once I’m excited I by no means need to eat, once I’m harassed I eat previous my starvation cues, once I’m harassed 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 selections? How typically does it occur? What occurs if you’re feeling that emotion and in want of meals? The extra consciousness you’ve surrounding your feelings in relation to meals, the better it will likely be to vary or maintain your actions in the meanwhile as wanted.
5. What meals objects do I take pleasure in consuming?
(i.e. something and every little thing you take pleasure in)
Bear in mind, it is a judgment-free zone. Write down every little thing 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 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 objects do I typically crave?
(i.e. chocolate, peanut butter, pasta, leafy greens, inexperienced juice, sweet, potatoes, and so on.)
Take into consideration the meals objects you crave typically. Meals you take pleasure in and meals you crave are barely totally different. Cravings are stronger and generally could even really feel involuntary. By shining a light-weight 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, 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 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 so on.)
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 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 think about to be, “good”, or, “unhealthy”? In that 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 on.)
Once we label meals pretty much as good or unhealthy, we permit guilt and disgrace to return 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 stability.
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 means that works effectively for me, no, I don’t know learn how to nourish myself with out feeling overwhelmed, and so on.)
Confidence is essential for a conscious, balanced relationship with meals. However generally we overlook to examine in with this! Take a second to examine in together with your confidence degree. 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 vary 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 wish to take away morality from meals, be extra conscious at mealtimes, construct my confidence, and so on.)
Determine precisely what you wish to change and modify after partaking with the earlier questions on this reflection. As soon as recognized, bear in mind to take action with compassion and with out haste. Take your time and bear in mind, the aim is stability not perfection.
Conscious reflection is without doubt one of the strongest instruments you should use to develop and preserve 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 together with your Meals Selections?
Then discover your balanced consuming kind!
Take this 45-second free quiz to seek out out which balanced consuming archetype you might be, and what your distinctive kind wants to keep up stability with the best way you nourish your self. That means, you’ll be able to lastly be free from meals and food plan obsession, preserve a balanced weight, and domesticate a optimistic relationship with meals and your physique.