Journal Your Way to Healthy Habits

Journaling can make a BIG difference in helping you develop healthy habits. I share this advice all the time, because it works!

If you’re wondering why the scale stopped moving or if you’ve found yourself struggling to develop and actually maintain healthier habits…

Start Journaling. 

Journaling helps you identify patterns about your habits, your health, and your relationship with food.

There are a few different ways to journal your activity: purchase a journal, create a tracking sheet on your computer, or simply use a notebook to jot down your activity.

Pick four simple things to track each day:

#1. What you eat and what time of day you eat it.

#2. Your daily water intake. (Goal is to consume 64 ounces a day).

#3. Your daily movement. (Goal is to exercise a minimum of 17 minutes a day. If that isn’t doable, start small, and build up your endurance.)

#4. How you’re feeling at various points in the day. I recommend doing this within an hour of eating meals or exercising.

It only takes five minutes.

You may discover, as many people do, that there’s an emotional component to your eating. This can help you identify the triggers that lead to making bad choices. Things like: work distractions where you wait too long to eat so you grab whatever is close, or heading for a snack because of a long stressful day.

Keeping a journal is a great way to check in with yourself.  It helps you and determine where you need to focus on some self-care.

Here’s why you should journal:

1. Avoid plateaus in your weight loss, by using a journal to make sure you’re getting enough of the right kind of calories. You also want to make sure you’re eating enough so you’re storing the energy you need to burn fat.

2. To ensure you stay hydrated. A quick notation for each glass of water you drink is an easy way to stay on top of things.

3. To make sure you’re being mindful of what you’re putting in your body. When you’re busy with work, kids, and life in general, it can be so easy to lose track. When you write it down you’ll see exactly where you can make improvements.

A journal keeps you focused and has the added effect of making sure you hold yourself accountable.

If you’re ready to create more healthy habits, discover your Healthy Habit Blocker by taking this FREE quiz:

Discover Your Healthy Habit Blocker  

Take this 5-minute quiz to get your free healthy habit report.

Healthy Habits Quiz


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Dr. Mike Diet
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