Give Yourself this 10 Minute Gift to Make 2019 Your Best Yet

I hope that you’re reading this having enjoyed a few days full of all your favourite things!

Of course, it’s around now that we often reflect on the year just gone and start to make some intentions for the year to come.


We can all get caught up with decisions about what we are going to 'do' differently in 2019.


However when it comes to the psychology of successful and long-lasting change, the ‘Do’ part is always the last step out of four.

With that in mind, I’d love to offer you a 4-Step Reflection Process to guide you as to how to ‘Do’ 2019 differently. You’ll find Step 1 below.

You can do it right away or take 10-15 minutes over the next couple of days, curled up in your favourite spot with a journal, pen and hot drink.


Step 1 is 'Review'.

To do this, there are four simple questions that help you review your relationship with food and your health in the past 12 months.


Reflecting on these answers will assist you to much more easily achieve all your intentions for 2019.

Use these four questions to think about your approach to food, exercise and your mindset towards your health. Keep reading to read an example from one of my previous clients, Claudia, to help your thinking.

Step 1: Review:


1) When it comes to my health and wellbeing goals, what did I do well in 2018?

2) What helped/assisted me to do these things well?


3) What got me off track towards my goals?

4) Reviewing what got me off track, what are:
(a) some skills I need to develop or
(b) support I could put in place to help me to avoid these obstacles in 2019?


If you are struggling with the last question, don’t worry! Just do your best and I’ll cover this more in the next step of this four-step review process.   


Here is an example from one of my previous clients, Claudia, to inspire you as to what’s possible when you understand your relationship with food from a mindset/psychological perspective, not just a diet and exercise one.


1) What did I do well? 

"I got clear that much of my unwanted eating happened when I was on my own (commuting home from work, when my family was out, and I was home alone). Whilst I had been telling myself, “I’ve got no motivation”, food psychology taught me that my unwanted eating was actually serving a purpose. Food was a short-cut to feeling comfort when I was on my own".

2) What helped/assisted me to do these things well?

  • "Uncovering my Eating Story, ‘Eating gives me comfort when I’m alone’ (Claudia had also used the programme materials to make the link that her mum often needed to leave her alone for long periods as a child and would often leave food within her reach. It was a habit she'd got into without even realising).

  • Discovering how to eat in response to my ‘Hunger' and 'Fullness Numbers’

  • Preparing for times when I would be on my own and my Eating Story would be activated.

  • Learning and practising other ways of being alone that didn’t always involve food."


3) What got me off track towards my goals?

"Times when my partner was away from home unexpectedly, beating myself up for having ‘failed’ – so that one bad decision led to a whole day (or more) of bad decisions".


4) Reviewing what got me off track, what are some skills I need to develop or support I could put in place to help me to avoid these obstacles in 2019?

"Developing a plan for when I'm alone unexpectedly, develop a Kindness Statement that’s specific for the times I get off track for this reason, write it on a card and refer to it when I need to".


By the way, if you aren’t yet familiar with some of the terms/tools Claudia shared (Hunger Number, Fullness Number, Eating Story, Kindness Statement) you can learn these tools in my support programmes.

If you can already see you need support like Claudia to uncover your Eating Story, you can get started as soon as you are ready by clicking here.

So that’s all for now. Whilst of course you may decide to skip headlong into the ‘Do’ part of making a resolution or intention, benefit from this insight from food psychology and give yourself the gift of 10-15 minutes with a notebook and pen to journal your responses to these questions.


If you do nothing else, it will be 10-15 minutes invested in your healthier future.

Enjoy this reflection and I’ll be in touch again soon with step two!

P.S. Whenever you are ready... here is the next step to reach the food freedom you desire:

Get your free Food Psychology Starter Pack by Clicking Here (it has a simple quiz that will immediately give you clarity over why you're struggling and what to do about it). If you’re a health/wellness professional supporting others, there’s a Starter Pack for you on that page too!


Jen Bateman