Journalling ideas

Journaling can be a helpful tool in eating disorder recovery. It can be a useful way to get your thoughts and feelings out, as well as process difficult emotions.

There is no right or wrong way to do it, whatever way feels best for you.

Here are some ways you might want to express yourself:

1. Make a list
2. Write a poem or song
3. Use images to express how you feel or what's on your mind
4. Write down your daily intentions for the day to support your recovery
5. Write down your strengths, things you like about yourself and things that you are proud of
6. Write a letter to someone (this could be a friend, family member, professional or to yourself. You don’t necessarily have to send it; the act of writing could be enough to help process your feelings)
7. Write a story with you as the main character
8. Write down your routine (sleep routine or daily planner)

Suggestions for general journaling prompts:

• Today I am grateful for….
• Today will be great because…..
• I will make a difference to others today by….
• Three key things I've learnt today are…..
• Name the most valuable possession in your life?
• What are you proud of yourself for this week? 
• What would you like to focus on next week? Any goals?

Eating disorder specific prompts:

• Reasons to recover…. (what motivates you to recover, for example: a person/people, friendship, pet, hobby, health, job, passion, laughter, happiness, freedom, travel, goals for the future)
• Pros/cons of recovery… For example, do you feel like you have withdrawn from your friends and social circle? Do you have days when you feel tired of your eating disorder? Is it impacting your school or work life, or how you experience your life in general? Are there things your eating disorder are preventing you from doing?
• Do you remember a time where you had a neutral relationship with food? 
• What type of relationship with food do you wish to have?
• What steps are you taking to achieve that better relationship with food?
• What does having peace and freedom with food mean to you?
• If you woke up tomorrow without your eating disorder, how would you spend your day?
• What motivated you to start recovery in the first place?
• What can you learn from relapse or slips?
• Are there certain triggers that worsen these negative feelings and thoughts about your body?
• What would you say to a friend who is experiencing negative body image thoughts?