Mindful Eating: Rewriting Your Inner Voice

Change What You Say, Change Your Thinking
Start Now, Even with a Small Step

How to change your inner dialogue?
At first, it may feel a little forced, but eventually it becomes embedded: First, identify the sentence you say to yourself repeatedly, write it down, and try to understand why you use it.
Next, replace it with a new sentence that is empowering and effective for you.
Write the new sentence on a note or phone and keep it accessible.
Each time the old sentence comes up, stop, read the new one, and practice it.
The more consistent you are, the more the new sentence will become automatic and replace the old one.

“I’m just snacking”
Why not: Because you tell yourself you are not “eating,” just nibbling here and there, and then do not count all these snacks.
What to say instead: “I am eating,” even if it is a snack or coffee with a cookie.
“I’m starving”
When you are not really hungry. How to know? Less than three hours have passed since the previous meal.
Why not: Because hunger is a basic need and justifies eating.
What to say instead: If less than three hours have passed, it is better to say “I feel like it,” “I want it,” or “I am sad, I am upset, and I want to eat.”
“I don’t have time to deal with what I’m eating right now”
Why not: Because when you say you have no time, you give priority to everything else over your health, which has costs.
What to say instead: “I take a moment for myself,” even if it is five minutes to plan a small meal, prepare something healthy, or drink water.
“Tomorrow I will start a proper diet”
Why not: Because tomorrow never comes; it is just a way to postpone dealing with it, and with each delay, you move further from your goal.
What to say instead: Start now, even with a small step, like adding a vegetable to your next meal or reducing a teaspoon of sugar in coffee.
“It’s just a small bite, it doesn’t count”
Why not: Because you bypass yourself. Bite after bite accumulates and becomes a habit under the radar.
What to say instead: “Now I am eating.” Take a plate or bowl, even for something small, and turn the bites into a mindful meal.
“I had a very hard day, I deserve a treat”
Why not: Because you link treats to food, creating a cycle of emotional eating that waits for you at the end of every challenging day.
What to say instead: “I treat myself with a shower, reading, a quiet moment with tea, or a phone call with a friend.”
“I won’t manage this, so why try?”
Why not: Because you decide in advance that you cannot, leaving yourself stuck with no chance for change.
What to say instead: “I do what I can.” Start small one action, like skipping one snack during the day or skipping one carb portion at lunch.
“I always fail anyway, so there’s no point”
Why not: Because even if you fail once, it does not mean you always fail; it is just an excuse to give up.
What to say instead: “I learn from setbacks.” Try to understand why you failed and improve for next time, because every small step is a success.
“I don’t see results, there’s no reason to continue”
Why not: Because you focus only on what isn’t working and ignore the small changes you started noticing, like more energy or feeling lighter.
What to say instead: “I check what has changed.” Notice small changes, like better sleep or clothes fitting comfortably. This will motivate you to continue.
“I will get back to it after the holidays / event / vacation”
Why not: Because you postpone to an undefined time and meanwhile adopt habits that make returning harder.
What to say instead: “I find a way to integrate.” Plan small choices in advance to help you return to a healthy routine later prepare the main meal, take a short walk, skip a snack, and more.