Food journal

A food journal isn't about counting or judging. It's about curiosity. When you write down what you eat, along with the time, your mood and how you felt afterward, patterns start to appear: the afternoon crash after a skipped lunch, the bloating that follows a certain food, the late-night snacking on stressful days.

I use food journals with many of my clients because they show us what memory misses.

Try this: for three days, including one weekend day, jot down everything you eat and drink, plus a word about how you felt an hour later. Then read it back with kind eyes and notice one pattern.