5 Simple Journalling Tips for a Better You

Journaling is an incredibly powerful tool for understanding yourself and making real, lasting changes in your life. When we get stuck in our thoughts, our brains tend to spin the same worries and problems over and over. Writing things down helps you slow down, gain clarity, and see things from a different angle.

This is pivotal in achieving your long-term health and weight loss goals. Weight loss is an inside job - it is all about your mindset.

5 Simple Journalling Tips to Get You Started

Tip #1 - Brain Dump

Sometimes our minds are overloaded with thoughts. A brain dump is all about getting everything out of your head and onto paper. Whether it’s a list of worries, a to-do list, or just random thoughts, writing it down helps clear your mind. It’s especially helpful before bed—writing a detailed to-do list has even been shown to improve sleep!

Benefit: Clearing mental clutter through a brain dump can reduce stress and anxiety, promoting healthy decisions, better mental health and restful sleep.

Tip #2 - Food Journalling

Writing down what you eat each day is a simple way to understand your eating habits. Don’t worry about measuring or macro counting or (even worse!) calorie counting; just note what you eat. This isn’t about judgment—approach it with curiosity and kindness. It’s a tool for gathering information on what works for your body. It must be done with love and kindness, and never as a punitive measure.

Benefit: Food journaling helps you become more mindful of your eating habits, supporting better nutrition choices and fostering a healthier relationship with food.

Tip #3 - Three Daily Wins

At the end of each day, jot down 3 wins. These can be small victories or big accomplishments. They can be related to your mindset, food choices, or even relationships. Reflecting on your wins builds positive momentum, which can influence all areas of your life. If something did not go well during the day, you can also include this in your daily wins, if you view it with compassion and kindness you can look for the lesson in any failure. Remember, learning is also a win! So, you either win or you learn - and learning is winning.

Benefit: Focusing on daily wins boosts your mood and self-esteem, helping you build confidence and maintain motivation toward your goals.

Tip #4 - Pen, Paper, No Expectations

There does not need to be any rules here—just write! Whether it’s a stream of consciousness, a doodle, or a list, this is your space. It doesn’t need to be pretty or perfect. You can journal daily, weekly, or whenever you feel like it. Just let your thoughts flow freely.

Benefit: This unstructured approach to journaling encourages creativity and self-expression, which can lead to greater self-awareness, and emotional intelligence.

Tip #5 - Journal Prompts

Stuck on what to write? Try a journal prompt. These are questions or themes that help you dig deeper. You can reflect on your dreams, goals, or any challenges you’re facing. Prompts can help you focus when your mind is full or guide you to explore new ideas.

Here are few examples:

• What re your goals? Why are these goals important?
• What helps you stay focused and motivated when you feel discouraged?
• What do you want for your heath and life 3 month/6 months/10 years in the future?
• Identify one area where you’d like to improve. Then, list three specific actions you can take to create that change.
• How do you make time for yourself each day?

Benefit: Using prompts can help you explore and resolve inner conflicts, gain insight into your goals, and support personal growth.

Journaling doesn’t have to be complicated or time-consuming. It’s about making space for your thoughts and seeing things in a new light. Give these tips a try and see how they can help you on your journey.

With love and great health

Dr Lucy and Dr Mary XX

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!