One of the most effective tools for improving your mindset about anything, including losing weight, is with a journal. I know what you’re thinking – you’re getting a little tired of this tip every time you read about anything. But the reason it is brought up so often is because it works! If you have not really attempted journaling before, now is the perfect time to go all in.
3 Ways to Use a Journal for Weight Loss
There are a few different ways you can use a journal for the intended purpose of losing weight. Not just for the weight loss itself, but improving your mindset and thought process about what weight loss means to you.
Here are the 3 techniques to try out:
1. Creating a Plan of Action – and Sticking to it. Journaling is an excellent way to set goals, create actionable tasks, and stick to them. For weight loss, this might mean choosing a specific diet, writing notes about a new workout routine, or just wanting to change to healthier habits.
Write them all down in your journal, and be as specific as possible. Write down exactly what you plan to do and when to do it.
2. Journaling the Details of Your Progress. You can also use your journal to record your progress along the way, both successes and possible gains. Depending on the type of journal you use, you can have a page where you record your weight or inches as you progress, write entries about how you think it’s going, and even write about when you think you made a mistake or you feel like you want to try something different.
3. Writing Out Your Thoughts and Feelings. Don’t forget about the traditional form of journaling, where you write about what you’re thinking and how you’re feeling. You can use your journal to write down when you feel great with lots of energy, when something you ate didn’t make you feel satisfied, and when you have emotional eating urges or even have a binge. All of this matters and is going to help you see your own habits and make appropriate changes.
More Tips for Journaling Success
To make your journal work for you, here are a few more tips to keep in mind:
Skip the “Rules” of Writing. This is really important, because if you are too concerned about HOW you write, you won’t focus as much about WHAT you write. Your journal is yours, not to be seen by anyone else. Which means you don’t need to worry about writing rules like spelling, grammar, or sentence structure. Just get the words out on paper in whatever way you want.
Switch Things Up Whenever You Want. This is YOUR journal, to be used how YOU want! If you started with one method of journaling your weight loss progress, then decided on switching to a bullet journal, go for it! That is the beauty of something like a journal that is so customizable.
Try Out Stream of Consciousness Writing. When you do stream of consciousness writing, you write as much as you can, and whatever first comes to mind. You can set a number of pages to write or set a timer, but you definitely don’t have to. The point is to just dump all those thoughts out of your head onto paper.