Journaling is a huge part of mental health recovery, including recovery from struggles with an eating disorder. This is because the benefits of journaling are countless — different perspectives, stronger convictions, clearer thought processes, patterns and habits can all be seen through effective journaling.
For those in eating disorder recovery, the benefits are no different. But sometimes you might wonder what to write about — what topics should an eating disorder recovery journal cover?
Journal prompts for eating disorder recovery
We have compiled a list of thirty different prompts and topics to help you journal your way to mental health and stability, wellness and a deeper sense of peace and identity outside of who you may have become during your mental health battle.
1. What are my short term recovery goals? Take the time to reflect on your short term goals, such as where you would like to be in two to three weeks, what habits you hope to implement in those times.
2. What are three things I appreciate about my body? This can help build body positivity and allow you to appreciate the good things your body allows you to do each day.
3. What are little victories I’ve achieved this week/month/year?
4. How has my relationship with food changed since I began my recovery journey?
5. What eating disorder behaviors do I automatically tap into without realizing it? You might also spend time journaling about your triggers and what causes you to tap into these unhealthy habits.
6. How do I cope with stress in my life? Do my disordered eating/exercising habits come from attempting to cope with stress?
7. What judgements do I place on myself and my body? Would I place judgements like these on a friend?
8. Does what I see online influence the relationship I have with my body? How can I change that?
9. What kind of relationship with food do I have now? What positive changes would I like to see?
10. What does it mean for me to have a peaceful and neutral relationship with food?
11. Do I feel like my eating disorder has caused me to withdraw from friends and other social situations?
12. For me, what does recovery look like? What does healing from this eating disorder mean to me?
13. What negative thoughts about my body do I find myself facing most often? What causes me to start ruminating on these thoughts?
14. When it comes to battling this eating disorder, where am I the most strong? This can look anything like “I am brave in admitting this is a lifestyle I no longer wish to pursue and getting the help I need to have better habits,” to “I am capable of overcoming this because of A, B, C, etc.”
15. What do I believe about food and how can I challenge any negative beliefs? It’s good/bad; it gives me strength; it makes me feel sick; it’s to be used to cope; it’s to be used to nourish myself, etc.
16. What am I currently not doing in my life because of disordered eating habits and thoughts –– what would I wear, what would I eat, where would I go if I didn’t have these thoughts?
17. What can I learn from relapses or slip-ups?
18. What triggers cause me to relapse or have unwanted thoughts?
19. What emotions arise when thinking about my body? Where am I confident versus when do I feel more self-conscious? Dig into these emotions and try to explore where their roots lie.
20. Are there any past experiences which may have contributed to disordered eating habits or behaviors? What were they and how did they influence me?
21. What are negative thoughts or perceptions about my body that I carry around with me? Are they fact-based or distorted perceptions that lack basis in truth?
22. Look at the expectations you have for yourself regarding your body, eating habits, workout regimen, etc. and ask, “Are these attainable?” “Are these fair standards to hold myself to?”
23. What self care practices do I engage in that help to lift my self-confidence and grow self esteem? Consider yoga practices, meditations, craft nights, a class to improve a hobby, time spent with friends, time spent outdoors and anything else that helps “lift your spirits.”
24. Spend time reflecting on why self care is important and why it might be beneficial to your recovery journey to implement more self care into your daily routines.
25. Track your progress since starting this journal. Have your perceptions changed? Do certain triggers that used to get to you no longer have any power?
26. What milestones have you reached? What milestones aren’t too far away? How will you celebrate them?
27. What beliefs do I have about weight and body image and how did I learn them? Are they beliefs I want to have? Are they negative or positive? Do they benefit me or not?
28. Did I learn about restrictive food intake or overexercising habits from a parent or guardian? If so, do I think it influenced my own behaviors?
29. In what ways has diet culture influenced me and impacted my relationship with food?
30. What is disordered eating, anxiety around body appearance and certain exercising habits/routines keeping me from doing? Do I feel prevented from reaching certain goals, am I feeling isolated or am I mentally feeling overwhelmed from dealing with ED thoughts?
Need more support?
If you’re looking for additional guidance or someone to help you process your self-discoveries as you journal through recovery, the compassionate team at Seeds of Hope is here for you. Our experienced professionals provide understanding and support to help you navigate your journey toward healing. Reach out to learn more about how we can assist you.
