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Use these intuitive consuming journal prompts to achieve a greater understanding of your relationship with meals and your physique, your historical past with meals, and objectives to information your intuitive consuming course of.

38 intuitive eating journal prompts to help you heal your relationship to food

Intuitive consuming is a non-diet, self-care strategy to vitamin, well being, and well-being that helps you make selections based mostly in your physique’s internal knowledge as an alternative of exterior guidelines or restrictions.

While you’re engaged on integrating intuitive consuming ideas into your life, it’s vital to achieve an understanding of the place your ideas, beliefs, and behaviors are coming from. 

The next intuitive consuming journal prompts will make it easier to to mirror in your experiences and put what you’re studying about intuitive consuming into observe. 

Prompts to Discover Your Historical past with Meals and Your Physique

  1. What recollections come to thoughts when you concentrate on meals and childhood? What was meals like in your own home if you have been rising up?
  2. Do comfortable recollections come to thoughts if you hear the above query? What about any anxieties or fears?
  3. Have been there ever instances when meals was scarce if you have been a toddler?
  4. Did you ever have meals ready and supplied by a loving caregiver? How did that caregiver use meals to specific love and luxury?
  5. Did you ever really feel you wanted to sneak, steal, or conceal meals? If that’s the case, write about this expertise.
  6. Was meals ever used as a reward, or perhaps even a punishment?
  7. Write a couple of meals or consuming expertise out of your previous that also holds emotional weight for you. What are you able to be taught from that have?
  8. How was meals mentioned by your loved ones or caregivers?
  9. Did any of your loved ones or caregivers limit their very own meals selections? Did you perceive why?
  10. Was your individual physique dimension mentioned in relation to meals selections? What about different individuals’s physique sizes?
  11. Rising up, what have been you taught about the way you have been “presupposed to” behave, costume, eat, or look?
  12. How do your recollections associated to meals change as you age? What about recollections of your physique? How do issues differ between childhood, adolescence, after which into your late teenagers and early twenties?
  13. What are your beliefs about weight and physique dimension? The place did you be taught these beliefs? How have they affected you?

Prompts to Discover Food plan Tradition’s Influence

Assessment the completely different varieties that food regimen tradition and sneaky food regimen tradition can are available in, then reply the journal prompts under.

  1. Suppose again to the primary time you dieted or tried to limit your meals consumption. What was occurring for you then? What could have performed into your determination to food regimen and/or want to shed extra pounds?
  2. How has weight-reduction plan affected you mentally, emotionally and/or bodily?
  3. How has weight-reduction plan affected your meals and consuming behaviors?
  4. What have you ever given up or not finished since you have been weight-reduction plan or due to how your physique seemed?
  5. How a lot time do you spend every day interested by meals and your physique?
  6. For someday, take note of cases of each exterior food regimen tradition in addition to inner food regimen mentality. Make a listing of the entire completely different varieties that you just discover all through the day. Assessment your checklist. Are there any that shock you?
  7. Think about the influence of exterior influences in your consuming habits and physique picture, akin to social conditions, media, or cultural expectations. How do these components form your behaviors, ideas, and/or beliefs?

Prompts to Discover Your Connection to Your Internal Knowledge

  1. How do you are feeling starvation throughout the day? The place in your physique do you are feeling the sensations of starvation?
  2. How does it really feel in your physique if you find yourself actually hungry? Can you discover any of the extra refined, earlier indicators of starvation?
  3. Are there instances if you really feel hungry, however didn’t eat? Why?
  4. Are there instances you eat previous the purpose of “comfy fullness“? If sure, what was occurring that day, that second, that meal?
  5. Recall a time if you felt actually in tune together with your physique’s starvation and fullness cues. What did that have really feel like?
  6. Make a listing of the entire phrases that you just use to explain or take into consideration meals. Which of those phrases have judgment hooked up? How do these phrases have an effect on your ideas and/or behaviors?
  7. Do you eat in a different way if you’re alone vs. with others? If sure, share extra about why.
  8. What meals do you actually get pleasure from consuming? What elements of those meals make them so pleasurable?
  9. What meals do you not get pleasure from consuming? How come/what about them do you not get pleasure from?
  10. Do you ever have any (acutely aware or unconscious) mentally or emotionally restrictive ideas that you’ve got throughout the day? If sure, how are these ideas or beliefs affecting your consuming behaviors? How may they be getting in your method of connecting to your internal knowledge?
  11. Discover your feelings and the way they relate to your consuming habits. Are there sure feelings that set off particular meals selections or behaviors? The place could these coping instruments have originated? How could they’ve been useful previously? Are they nonetheless helpful as we speak?
  12. Discover the idea of self-care in relation to your consuming habits. How are you going to prioritize nourishing your physique and thoughts as a type of self-care, with out falling into the lure of inflexible guidelines or meals restrictions?

Intuitive Consuming Journal Prompts: Discover Your Objectives

If you happen to’re studying this text, my guess is that there’s a a part of you that’s bored with spending a lot time worrying about meals and your physique. If that is true, join with that a part of your self and reply these questions:

  1. Replicate in your relationship with meals. How would you describe your present strategy to consuming? Are there any patterns or habits that you just discover?
  2. Why is it vital to you to heal your relationship to meals and your physique? Write down all of the issues that come to thoughts.
  3. What wouldn’t it seem like to you to have a more healthy relationship with meals? Together with your physique? Be as particular as doable.
  4. What’s weight-reduction plan, food- or exercise-obsessing, and/or physique anxiousness standing in the way in which of?
  5. How would you already know for those who had a extra optimistic physique picture?
  6. How would your life be completely different? How would you deal with your physique in a different way for those who had a optimistic physique picture?

Meals is usually a highly effective entry level into exploring extra about your self, your beliefs, your values, and what you actually need out of life. Your relationship to meals is the start line, however the true work turns into stripping away the entire issues which were imposed upon you by society so you could find your self once more.

Extra Intuitive Consuming Help:

My staff and I provide digital one-on-one vitamin teaching, supporting individuals with intuitive consuming, disordered consuming and consuming issues, and extra.

I additionally suggest my Unapologetic Consuming 101: Foundations of Intuitive Consuming Course, a web based, self-paced intuitive consuming and physique picture program that can assist you liberate your self from weight-reduction plan and make peace with meals and your physique.


Writer Bio

The put up was written and reviewed by Alissa Rumsey, MS, RD, CDN, CSCS, a registered dietitian and Licensed Intuitive Consuming Counselor. She focuses on weight-inclusive care, intuitive consuming, physique picture therapeutic, mindfulness, self-compassion, and therapeutic from persistent weight-reduction plan, disordered consuming, and consuming issues. Alissa holds a Bachelor’s Diploma in Diet and Train Science, and a Grasp’s Diploma in Well being Communications, and can also be an NSCA Licensed Power and Conditioning Specialist.

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