Learn to assess your “food feelings”
Practice #1: Eat slowly
Practice #2: Eat to 80% full
Practice #3: Mind-body scan
Step 1: Find a quiet place
Step 2: Notice physical sensations
Step 3: Notice emotions and thoughts
Step 4: Ask yourself 3 questions
Use reflective journaling about once a month.
This type of practice can help you assess:
- Your eating and exercise habits
- What’s working or not working for you
- Larger physical changes (weight loss or gain, strength, speed, endurance, and much more.)
Questions to ask yourself after you’ve been working on your goal for several weeks:
- What have you put the most effort into over the past few weeks?
- What are you most proud of from the past few weeks?
- What healthy action will you take as a high-five to yourself for the hard work you’ve done?
- What basic habits would you like to revisit and/or do better?
- What’s the next meaningful action you can do right away to start down that path of doing things a little bit better?
Questions to help yourself when you’re a little further along on your plan / journey:
- Look ahead: Thinking ahead to the next few weeks, what are you most looking forward to?
- Knowing your goals / what you’re working on or working toward, what superpowers do you have that’ll make progress more likely?
- Knowing what’s coming up in the next few weeks, what things are likely to stand in your way?
- How can you prepare, right now, to make sure those things don’t prevent progress?
Questions when you feel like you’re getting stuck:
- What do you feel like you’ve “done wrong”, or “screwed up”, or “failed” at over the last few weeks?
- Why haven’t you achieved your goals already? What’s blocking you?
- What do these mistakes tell you, either about yourself, or what you might need in order to be successful?
- If you were going to be your own coach, what would you suggest to yourself?
Featured blog photo https://unsplash.com/photos/XDzrD1Uckb4