Use these conscious consuming journal prompts and reflection inquiries to assess your present relationship with meals.
Aware 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 method so you can also make changes with ease.
What’s Aware Consuming?
Right here at Vitamin Stripped, we consider there are two essential elements of consuming effectively day-after-day: what you eat and the way you eat. The idea of conscious consuming is extra about the way to eat relatively than what or how a lot you’re consuming. It’s all about placing the main target again in your expertise at mealtimes.
Aware consuming is a apply 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 likely one of the greatest practices you possibly can have for locating what works for you and creating wholesome consuming habits.
The next conscious consuming journal prompts will stroll you thru precisely the way to mirror in your relationship with meals so that you could be extra conscious.
10 Aware 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 constructive relationship with meals.
Whereas partaking with these conscious consuming journal prompts and reflection questions, don’t neglect to take action with compassion. Don’t choose your self or your solutions, permit your self to be candid and sincere. This permits for development and alter.
You may interact with all of those prompts in a single sitting, or you possibly can 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, unfavourable, compelled, straightforward, restrictive, tumultuous, regular, irritating, controlling, easeful, enjoyable, and so on.)
On this first conscious consuming journal immediate, mirror 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 get pleasure from about my present relationship with meals?
(i.e. I’m capable of 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 so on.)
Suppose by the constructive parts that you simply affiliate along with your relationship with meals right here. What components 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 capable of eat what I get pleasure from, I don’t know the way to nourish myself, I typically really feel restricted, I really feel uncontrolled round meals, I really feel careworn about meals, and so on.)
Now take into consideration what you could not get pleasure from about your present relationship with meals. And bear in mind, self-compassion is vital right here. No judgment allowed! Simply let your self mindfully mirror and assess. This explicit conscious consuming journal immediate can assist you establish what you want 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 just a little mind fog, my abdomen feels empty, my arms get just a little shaky, and so on.)
Now that we’ve working by a few of the overarching themes, let’s work by 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 as we speak, or final evening, and even proper now! Then begin to stroll by the emotions (each bodily and psychological), that you simply expertise.
4. Do feelings ever affect my consuming habits? If that’s the case, how?
(i.e. After I’m unhappy I flip to meals, after I’m excited I by no means need to eat, after I’m careworn I eat previous my starvation cues, after I’m careworn I ignore my starvation cues, after I’m overwhelmed I overeat, and so on.)
Suppose by how your feelings affect your relationship with meals. What sorts of feelings affect your selections? How typically does it occur? What occurs once you’re feeling that emotion and in want of meals? The extra consciousness you may have surrounding your feelings in relation to meals, the simpler it is going to be to alter or maintain your actions in the intervening time as wanted.
5. What meals gadgets do I get pleasure from consuming?
(i.e. something and the whole lot you get pleasure from)
Keep in mind, this can be a judgment-free zone. Write down the whole lot and something you get pleasure from consuming, whether or not that’s an enjoyment-based meals or a extra nourishment-based meals. Should 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 so on.)
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 could even really feel involuntary. By shining a lightweight in your cravings, you possibly can be taught so much 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 in the course of 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 so much 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 got (as proven within the instance above), mirror on whether or not or not they’re balanced. If the texture strict and inflexible relatively than versatile and easeful, attempt to suppose by 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, “dangerous”? If that’s the case, what are they? And why do I assign this morality to them?
(i.e. entire meals are good, starchy carbs are dangerous, sweet is dangerous, ice cream is dangerous, greens are good, inexperienced juice is nice, and so on.)
After we label meals nearly as good or dangerous, we permit 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 apply 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 method that works effectively for me, no, I don’t know the way to nourish myself with out feeling overwhelmed, and so on.)
Confidence is vital for a conscious, balanced relationship with meals. However generally we neglect to test in with this! Take a second to test in along with your confidence stage. Get to know the place and why you do or don’t really feel assured, so you possibly can 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’m 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 conscious at mealtimes, construct my confidence, and so on.)
Establish precisely what you want 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 objective is stability not perfection.
Aware reflection is likely one of the strongest instruments you should utilize 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 along with your Meals Decisions?
Then discover your balanced consuming kind!
Take this 45-second free quiz to seek out out which balanced consuming archetype you’re, and what your distinctive kind wants to keep up stability with the best way you nourish your self. That method, you possibly can lastly be free from meals and food plan obsession, preserve a balanced weight, and domesticate a constructive relationship with meals and your physique.
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