Conscious Consuming Journal Prompts – Vitamin Stripped®

Use these aware consuming journal prompts and reflection inquiries to assess your present relationship with meals.

Conscious consuming is all about discovering what works to 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 may make changes with ease. 

What’s Conscious Consuming?

Right here at Vitamin Stripped, we imagine there are two essential points of consuming properly day-after-day: what you eat and the way you eat.  The idea of aware consuming is extra about how you can eat quite 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 follow that lets you be extra intentional together 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 likely one of the finest 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 how you can mirror in your relationship with meals so that you may be extra aware.

10 Conscious Consuming Journal Prompts and Reflection Questions

You should 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 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 decide your self or your solutions, enable your self to be candid and sincere. This permits for development 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 have interaction with at a time. No matter works finest 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, mirror in your relationship with meals. What phrases come to thoughts when you consider 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 in a position to 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 parts that you simply affiliate together with your relationship with meals right here. What elements of your relationship are pleasing? 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 in a position to 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 careworn about meals, and so forth.)

Now take into consideration what you could not take pleasure in 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 aware consuming journal immediate might 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 slightly mind fog, my abdomen feels empty, my arms get slightly shaky, and so forth.)

Now that we’ve working via a few of the overarching themes, let’s work via a few 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. Possibly it was earlier as we speak, or final evening, and even proper now! Then begin to stroll via the emotions (each bodily and psychological), that you simply expertise. 

4. Do feelings ever impression my consuming habits? In that case, how? 

(i.e. Once 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 forth.)

Suppose via 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 simpler it will likely be to vary or maintain your actions in the meanwhile as wanted. 

5. What meals gadgets do I take pleasure in consuming? 

(i.e. something and all the things you take pleasure in)

Keep in mind, it is a judgment-free zone. Write down all the things and something you take pleasure in consuming, whether or not that’s an enjoyment-based meals or a extra nourishment-based meals. In case you wrestle to consider 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 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 generally might even really feel involuntary. By shining a light-weight in your cravings, you may be taught loads 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, listing 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 forth.)

You’ll be able to be taught loads 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 quite than versatile and easeful, try to suppose via 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”? In that 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 sweet, and so forth.)

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? In that case, why? If not, why? 

(i.e. sure, I nourish myself in a manner that works properly for me, no, I don’t know how you can nourish myself with out feeling overwhelmed, and so forth.)

Confidence is vital for a aware, balanced relationship with meals. However generally we neglect 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 may 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’m 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 aware at mealtimes, construct my confidence, and so forth.)

Establish precisely what you wish to change and regulate 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.

The Takeaway

Conscious reflection is likely one of the strongest instruments you need to use to develop and preserve 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!

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