mindful eating journal (click for downloadable pdf)
Mindful Eating Journal
- Make a commitment to practice-decide how often (I suggest at least once/day), at what meals (create reminders for yourself)
- Try to include workdays, off-days, “special” times
- Have the tool handy (print it, have it on your phone)
- Notice what you notice.
- Plan a time to look at the journal and think about your observations.
- Always be curious and kind to yourself. These are observations you are making, not judgements.
For the hunger scale: 1= I am famished, feeling faint; 10=I am so full I feel sick. click here for more on the hunger scale
Date/Time ______________________________________________________________________________
Brief Description of food__________________________________________________________________
Hunger level before ______________ after ________________
Body Sensations before __________________ after _________________
Environment (where am I)__________________________________________
Situation _________________________________________________________
Who is There ______________________________________________________
Emotions __________________________________________________________
Thoughts __________________________________________________________
—————————————————————————————————————————————————————————————-
Date/Time ______________________________________________________________________________
Brief Description of food__________________________________________________________________
Hunger level before ______________ after ________________
Body Sensations before __________________ after _________________
Environment (where am I)__________________________________________
Situation _________________________________________________________
Who is There ______________________________________________________
Emotions __________________________________________________________
Thoughts __________________________________________________________
———————————————————————————————————————————————————————————————————–
Date/Time ______________________________________________________________________________
Brief Description of food__________________________________________________________________
Hunger level before ______________ after ________________
Body Sensations before __________________ after _________________
Environment (where am I)__________________________________________
Situation _________________________________________________________
Who is There ______________________________________________________
Emotions __________________________________________________________
Thoughts __________________________________________________________
Date/Time ______________________________________________________________________________
Brief Description of food__________________________________________________________________
Hunger level before ______________ after ________________
Body Sensations before __________________ after _________________
Environment (where am I)__________________________________________
Situation _________________________________________________________
Who is There ______________________________________________________
Emotions __________________________________________________________
Thoughts _________________________________________________________
———————————————————————————————————————————————————————————————-
Date/Time ______________________________________________________________________________
Brief Description of food__________________________________________________________________
Hunger level before ______________ after ________________
Body Sensations before __________________ after _________________
Environment (where am I)__________________________________________
Situation _________________________________________________________
Who is There ______________________________________________________
Emotions __________________________________________________________
Thoughts __________________________________________________________
——————————————————————————————————————————————————————————————-
Date/Time ______________________________________________________________________________
Brief Description of food__________________________________________________________________
Hunger level before ______________ after ________________
Body Sensations before __________________ after _________________
Environment (where am I)__________________________________________
Situation _________________________________________________________
Who is There ______________________________________________________
Emotions __________________________________________________________
Thoughts __________________________________________________________
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