How Journaling Can Help You on Your Weight Management Journey


Journaling is an exercise that many experts suggest—dietitians, mental health professionals, and even physicians. Writing things down can be a great way to reach your goals, stay on track, and process your thoughts and feelings. Grab your notebook and a pen and let’s start!

Journaling Topics

  • Medications and Health Stats – Tracking your blood sugar, blood pressure, and even your weight can help you monitor your health progress and prepare for medical appointments.
  • Plans and Lists – Stay organized. What do you need at the grocery store? What are your lunch plans for the next few days? What are the tasks you must get done this week? Writing it all down can help you double check your responsibilities.
  • Goals and Ambitions – Where are you now and where do you want to be? Setting specific short-term and long-term goals is a great way to get started. Review your goals each week and see where you stand.
  • Food Choices – Dietitians everywhere suggest tracking your food. Many times, people are completely unaware of what they eat in a day. Tracking your food intake can help you stay on track with your nutrition goals and limit mindless eating.
  • Feelings – This is a big one. There are so many emotions in your everyday life. It can be hard to express feelings of sadness, anger and anxiety. Writing your feelings down can help you process your emotions without having to talk out loud about them.
  • Gratitude – What are you thankful for? There is always something. Some people use a gratitude journal to show thankfulness in their everyday life.
  • Daily Activities – What did you do today? Take a few minutes to write down what your day was like. This is a great way to reflect on everything that happened.

How to Get Started

The first thing to do is just start! There are no set rules for journaling. Everyone is different so find what works for you.

  • Designate a time. Like everything else, find a specific time to journal so you will make it a priority. Without this, there may be weeks that go by with your unopened journal.
  • Make it fun. Invest in a journal you like and get some fun writing utensils. Find quiet time alone with a cup of coffee and give yourself time to think.
  • Keep your journal handy. Out of site is out of mind. Put your journal in your purse or in a place you often go so you will remember to use it.
  • Set your expectations low. You certainly don’t need to write a novel. Some days, you may only have a few thoughts or decide to skip a day. Other days you may have more to say.
  • You don’t need paper. In today’s high-tech world, electronic devices are just fine to journal with. Sometimes a digital journal works a lot better and is more accessible.

No matter how you plan to journal, take a few minutes out of your day to make it a priority. You will be surprised at how much it reduces stress, improves your organization and boosts your mental health. It’s amazing what a few minutes of writing can do.

Learn. Connect. Engage.

learn, connect, engage icons

Gain the tools you need to succeed in your health journey. Join the OAC Community at NO COST and get access to: Valuable Education – Ongoing Support – Meaningful Connections – Much More

Leave a Reply

Your email address will not be published. Required fields are marked *