First let’s address why positive affirmations and journaling prompts can be important tools. Thoughts can lead to feelings which then can turn into behaviors or actions. If you are trying to make healthy lifestyle changes it is so important to treat yourself with kindness and grace. Negative self-talk can be self sabotaging and damaging.
Positivity has been linked to:
- better athletic performance
- greater life satisfaction
- improved immunity
- reduced pain
- less stress
- better relationships
- longer lifespan
Positive Self Talk Practices
Finding things you are grateful for regularly throughout your day can boost your mood and attitude instantly! You could say something empowering to you out loud, write down your strengths in a journal, or create a list of things you are grateful for including things your body does for you or about you as a person.
This may be a comparison to other people or maybe a way you looked or felt in the past. Comparing yourself to another human being isn’t a good way to set goals, you never know their whole story and you are a unique individual with different needs. It may be helpful to reduce influences or conversations that don’t make you feel good about yourself including diet culture talk.
Reframing Mindset Examples:
Negative: I am overweight and past the point of changing.
Positive: I can make small choices throughout the day that honor my health and well-being. My weight does not define my health.
Negative: I always fail and regain the weight after dieting.
Positive: I can observe what meals make me feel good and continue to focus on making intuitive choices unique to me.
Negative: I hate my body and the way it looks.
Positive: I respect the body I am in and can start choosing ways to nourish it including movement I enjoy.
Positive Affirmations and Journaling Prompts
Journaling is a great tool to help you keep your thoughts organized, manage your stress, to boost your mood, and even create a positive relationship with yourself. Here are some great prompts to use to check in with yourself as your day progresses, try them out and let us know how you liked them down in the comments!
- What are some common thoughts you have about yourself on a day to day basis, and how can you reframe them into something positive? Reflect on these affirmations, how do they make you feel?
Negative: “I didn’t get up to exercise this morning. I’m so lazy.”
Positive: “I’m so grateful that I have the opportunity to move and celebrate my body anytime I please and sometimes celebrating my body means resting when it needs it”
- What’s something that is important for your health? What things need boundaries in order to prioritize this?
- What are your intentions today?
- Sit down and write out a list of all the negative, limiting beliefs about yourself, food or weight you can think of. Bringing awareness to these thoughts can help you become more intune with how to reframe them and reduce negativity.
What Are Limiting Beliefs? Limiting beliefs are thoughts, opinions that one believes to be the absolute truth. They tend to have a negative impact on one’s life by stopping them from moving forward and growing on a personal and professional level.
Food Relationship Prompts
- Name one thing that you can do today to help make peace with food?
- What is holding you back from making peace with food?
- What does your ideal relationship with food look like?
- Who is the expert of your body and it’s needs? What relationships or influences do you need or need to remove?
- If you have been undereating, how long do you think it would take to refeed yourself and replenish nutrients?
- What is your relationship with hunger?
- What are some of the diet rules you’d like to throw away?
Self Care and Awareness Prompts
- How can I check in with myself throughout the day? What will this look like?
- Reflect on some positive attributes on your day that aren’t related to food and your body. What are some ways to help you focus on the positives instead of the negatives?
- Do you have a self care routine? What is your favorite part?
- What are your favorite ways to celebrate your body? This can be visiting the spa, going for a walk, dancing, going out with your guy/gal friends, anything that you do to make yourself feel joy in your body.
- How do you check in with your body throughout the day? Do you check in with your body? And if not, what ways can you check in with your body?
- What are some qualities about yourself that make you feel unique? Do you celebrate these qualities?
- How do you affirm yourself throughout the day with your food and movement?
1. List at least 5 reasons why it may not matter what you weigh?
2. Write a letter to your body. What does your body think and feel? What do you like about your body?
Creating a healthy relationship with yourself through positive self talk and awareness is a journey. It is important to give yourself grace, love, and plenty of time to work through it. Remember, each day is a new day and it is okay to fail. You are enough just as you are! We hope these positive affirmations and journaling prompts are helpful!
Intuitive Eating by Evelyn Tribole and Elyse Resch
The F*ck it Diet by Caroline Dooner
Body Kindness by Rebecca Scritchfield
Written by: Haley Hughes and Katie Kluth