When starting a weight loss journey, it’s often suggested to keep track of important numbers. Measurements like weight loss week over week and daily caloric intake can be extremely useful in helping you understand your body better to reach your goals.
So it’s normal to prioritize keeping a food log or workout notebook—we can (usually) clearly see the connection between the food we eat and the exercises we do to the weight loss results we see. But what about the other part of the weight loss journey? The self-doubt, the frustrations, the internal dialogues—these matter too.
Reflecting on your emotional and mental experiences during your journey is just as important for your overall well-being. One way to accomplish this is by developing a daily self-care journaling habit. Self-care journaling can help you reflect on your thoughts, feelings, and experiences during your weight loss journey.
How to Start Self-Care Journaling
Like with any goal we make, making self-care journaling a habit means we need to set achievable goals around it. For example, commit to journaling for just 5-10 minutes a day. Choose a specific time of the day as journal time. Whether it's in the morning, during lunch, or before bed. As always, consistency is key.
When you’re first starting out, remember that writing anything is better than nothing. Don't pressure yourself to write a full memoir at the beginning. Even jotting down a few sentences or bullet points can be enough to get you into the habit. If you’re more artistically inclined, drawings and doodles can add some fun to the blank pages.
If you're unsure what to write about, it’s okay to use journal prompts (like the ones below) to guide your writing. Prompts can give you somewhere to start, which is sometimes the hardest part of all!
6 Self-Care Prompts to Inspire
You don’t need to get a fancy planner to do some self-reflection—any notebook or notes app will work. Here are some self-care journal prompts to get the creative juices flowing:
Body Positivity: Even though we’re working to lose weight, it’s important we love our bodies for all they can do. List three things you appreciate about your body today.
Daily Gratitude: Noticing the small things can make a big difference in our perspectives. Write down three things you're grateful for today.
Self-Compassion: Describe a recent situation where you were hard on yourself. How can you show yourself more compassion in similar situations in the future?
Embracing Change: Weight loss is a reminder of the change we want. Write about another recent change in your life, whether positive or challenging. How can you adapt and grow from this event?
Recording Self-Care: What self-care activities make you feel most rested and relaxed? How often do you engage in them? Self-care can be a habit, too.
Dear Future Self: Write a letter to your future self, setting goals and intentions for the coming months or years that align with your journey. (Your future self will thank you for all the hard work.)
Remember that self-care journaling is a personal practice, so feel free to adapt these prompts or create your own. Regular self-reflection can not only support a weight loss journey but also be a powerful tool for self-care and self-discovery.
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