If you want to change your body, you probably focus a lot on learning how to meal prep, finding the best workouts, and figuring out what supplements to take. I know if I want to grow my business I have to create meaningful social media content, advertise, and network.

But many of us inevitably run into a disconnect with the doing… That is, we know what to do but we aren’t actually doing it. 

Enter the most underutilized tool at your disposal when it comes to removing blocks and actually getting yourself to change: journaling.

I’m going to tell you right now, even though I like writing I had a hard time getting myself into this practice. So if you’re not a writer, you may be tempted to skip this episode entirely. 

You also may be tempted to skip this if you’re like me and do a lot of processing in your head, thinking journaling would be redundant. 

But I am telling you, you can’t fathom how much writing through your thoughts will crack you open, give you clarity and answers, remove internal obstacles, and get you out of your own way. 

If you’re still hesitant I have 2 questions for you: Have I ever steered you wrong? And what do you have to lose?

Why Journaling Works

First of all, when I refer to ‘journaling’ from here on out I’m talking pen to paper. Not typing on your computer. 

Writing by hand is of particular importance because it forces you to slow down, making it easier to reflect and process. Unlike typing, which can keep up with your racing thoughts, handwriting encourages deeper cognitive engagement.

It Activates the Logical Brain

When we write, we activate the frontal cortex, the brain's problem-solving center. This helps us process thoughts and emotions more logically rather than being swept away by them. And since so much of our behavior around food is emotional, this can be hugely transformative.  

As an example, journaling could be extremely helpful post-binge. 

Instead of being swamped with feelings of shame and regret, thinking those default thoughts like “This is why I can’t eat chocolate”, “I’m such a piece of shit, why can’t I just control myself”, or “That’s it, starting tomorrow I’m never eating sugar again”, you can become more reflective and less judgemental. Writing about your experience can help you…

1. Reflect on what triggered the binge.
2. Acknowledge and name your feelings.
3. Identify the unhelpful thoughts driving your reactions.
4. Reframe those thoughts with empowering, constructive alternatives.

For example:

• Unhelpful Thought: “I ruined everything by eating that dessert.”
• Reframed Thought: “One dessert doesn’t define my progress. I can make my next choice align with my goals.”

Journaling also calms the amygdala, the part of the brain responsible for the fight-or-flight response that pushes us to repeat the same unhealthy patterns. Remember, when we’re in fight/flight our brain seeks safety, and there’s nothing safer than the familiarity of a pattern we know - even if it’s a pattern we want to break.

It Helps Build Emotional Resilience

According to Positive Psychology, journaling our thoughts and feelings can help reduce anxiety, break out of rumination, increase self-awareness (the ability to observe your own thoughts, feelings, and behaviors, and understand why you do what you do - a key component if you want to change something about yourself), and regulate our emotions more effectively.

This is why I encourage my clients to journal when cyclical thoughts are keeping them up at night, when emotions threaten to take control of their actions, and when they can’t seem to break out of a pattern. 

I had a client fill out a few journal prompts during one of our calls recently when she was really struggling to get out of the restrict-binge cycle. 

No matter how much I told her she was allowed to have all foods, and that moderation is healthy, or how much I encouraged her to try intentionally building treats into her day so she didn’t feel restricted, she kept restricting. And she kept binging. 

One of the prompts I asked her to answer was, “what do I feel I’ll lose when I make this change?” 

Her answers were very revealing. She felt like she wasn’t going to experience the emotional release/relief of a binge and she felt not binging meant she was going to have to give up her favorite foods. 

That insight gave us a jumping off point to find ways to self soothe without food, and to work  through the belief that giving up binging meant giving up certain foods (which it definitely does not). 

Surprising Physical Benefits

The benefits of journaling don’t stop at mental health. Studies have linked it to lower blood pressure, better liver and lung function, fewer hospital visits, fewer depressive symptoms, and even improved academic performance.

Journaling with The Club

Inside my membership program The Club, journaling is one of the many important tools we use to create lasting habit change. Whether it’s gratitude exercises, thought reframing, or brain-dumping sessions, you’ll find step-by-step guidance to make journaling work for you.

In January we’ll be starting our Fuck It Fix Challenge and we’ll be using journaling (among many other strategies that have worked wonders for me and my clients) to help you stop going “fuck it” after eating one thing off plan, stop secretly binging fast food in the car or hiding in the pantry eating way more than the 3 cookies you allowed your kids, and all in all put and end to the restrict-overeat cycle that’s responsible for those extra pounds you keep trying to get rid of. 

So if you’re looking to heal your relationship with food and break out of these old patterns that aren’t serving you, you can click here to find all the info you need and jump inside The Club today. 

Besides the challenge you’ll get access to me as your coach, all of my nutrition programs, and extended podcast episodes. For example, today I’ll be sharing some powerful journal practices and prompts since I know a big block to journaling is literally not knowing “what to say”. 

Again if you want in on the goods, click here.

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