Support Tools for Your Journey to Wellness: Journaling

Journaling is a powerful tool for change.

If you’ve never tried it, this is the perfect time to do so!  The most important thing about a journal is that it is for your eyes only. A place where you can write your honest thoughts and experiences without feeling the need to consider anyone else. Dr. Becky’s Health Done Right has made it easy by including a journal template that you can print and fill in, or fill in on your computer or tablet.

Get started with journaling today – so quick and easy!

Step One – Jot down 5 reasons why you want to succeed on Dr. Becky’s Health Done Right program.

Make sure you think this through, and write down your genuine feelings and thoughts, not what you think you “should” say.

This list will become your personal motivation and mantra; I recommended you read it each day.  Your personal reasons for change will help you stick to your plan because they are YOURS, and not something mandated by others. Each day you read from this list, your brain will become mentally programmed with the content. Post your list in visible places like your refrigerator, in your wallet, or laptop case. Make a promise to yourself, that you will whip out yourlist and read it in its entirety when confronted with a challenging food situation. Your list announces to the world your intentional commitment to take control of your health.


Unlock your potential!

Step Two – Write out three short-term goals and three-long term goals to express what success will look like!

Remember to use S.M.A.R.T. goals, which are specific, measurable, achievable, realistic, and time sensitive. 

(See 3.4 Behavioral Changes )  If you have well-articulated S.M.A.R.T. goals, you will be more able to measure your success! 

Step Three – Write a list of stimuli that cause you to think about eating, over-eating, or crave certain foods.

Examples vary for each person, but may include such things as cooking shows, trips to the bakery, or attending the all you can eat spaghetti dinner fundraiser, etc.

This list can be added to as you become more self-aware. Make sure you pay attention to this list, and avoid these experiences until your new habits are formed and you are more prepared to resist! 

Daily and Weekly Habits for Success.

Journaling will help you become more self-aware, which is critical to succeeding at changing any habit, including the habit of unhealthy eating.

Remember, “Knowledge is Power”, and that includes the knowledge of self!