3 min read

Use Journaling to make Progress with your Diet & Wellness

The journey through perimenopause or menopause the mood swings, anxiety and/or shifting stubborn weight gain can be challenging. Journaling stands out as a powerful, yet often underestimated, practice to help you focus in on what's going on day to day, rather than constantly moving from one task to another on autopilot without pausing to appreciate what's really going on around you. It also provides you with the data to be able to make some meaningful changes. Don't believe me? Well evidence shows it truly works! Plus, it costs nothing to give it a go, because I'm sure you already have a pen and paper nearby?

Here’s why it helps and some prompts to get you started.

Why Journaling Helps

1. Track Your Progress

If you have a diet or fitness goal, journaling allows you to document your goals and achievements along the way, providing a tangible record of your journey. This visual representation of your progress can be incredibly motivating, especially on days when it feels like you're not moving forward.

2. Understand Your Patterns

By consistently writing about your daily habits, moods, and experiences, you can start to identify patterns. This self-awareness can help you make positive changes in your lifestyle, helping you understand what works best for your body and mind during this transition. Knowledge is power!

3. Manage Stress

Writing down your feelings is proven to reduce stress and anxiety. Journaling acts as an emotional release, helping you process your thoughts and find clarity during overwhelming moments. The act of getting it down on paper, and "off your chest" really can help.

4. Set and Achieve Goals

Putting your goals on paper makes them more tangible and achievable. This practice not only clarifies your intentions but also keeps you accountable and focused on your health journey.

5. Mindfulness and Gratitude

Journaling helps by grounding you in the present moment. Reflecting on positive experiences and consciously recognizing the little things that happen every day that are great, is proven to improve your overall well-being and outlook on life. When we are busy, stressed, we go into autopilot constantly "on alert" . This is in itself a vicious circle. Take some down time just a few minutes to focus on the good stuff you are grateful for.

6. Seeing those "Wins" in black and white

Acknowledging and celebrating your daily wins, no matter how small, boosts your confidence and reinforces positive behaviour. This habit nurtures a positive mindset and encourages continued progress.

Journaling Prompts to Get You Started

If you're new to journaling or unsure where to begin, these prompts can help kickstart your practice:

🌸 "What are three things I’m grateful for today?"

Gratitude journaling shifts your focus to the positive aspects of your life, enhancing your mood and fostering a sense of contentment.

🌞 "What was the highlight of my day and why?"

Reflecting on the highlights of your day helps you recognize and appreciate the joyful moments, no matter how small.

🛀 "What is one thing I did for myself today, and how did it make me feel?"

Self-care is crucial, especially during challenging times. This prompt encourages you to prioritize and acknowledge the importance of taking care of yourself.

🌧️ "What is currently bothering me/stressing me out? How can I address it?"

Identifying stressors and brainstorming potential solutions can empower you to tackle challenges head-on, reducing anxiety and promoting problem-solving.