Food & Mood Journal
A little place on your phone to jot down what you ate, then come back later and note how you felt. There’s no calorie counting here and nothing to get right. Just you, getting to know how food lands in your body.
Start today’s pageHow to use it
- Jot it down when you eat. Tap Add a meal, pick the meal and type what’s on your plate. Ten seconds, tops.
- Check in a little later. An hour or two after, tap Check in and note your energy, mood, nervous system and how your belly feels. Add a note if something stands out.
- Look back at the end of the week. Open Look back and tap a feeling, like bloated or wired, to see every meal it showed up after. That’s where the food and mood connection starts to show itself.
Save this to your home screen
Then it opens like an app, right where you left off.
Your journal stays on this phone. I never see it and nothing gets sent anywhere. That also means clearing your browser data or switching phones erases your entries, so use Copy my notes in Look back whenever you want a copy to keep.
Spotting patterns and not sure what to make of them?
Bring your notes to a free 20-minute call and we’ll look at them together.
Let’s find your starting pointPairs well with the Food Filter Guide
Curious which foods are higher or lower in histamine, lectins and oxalates? Get the Food Filter Guide to complement your journal.
Get the Food Filter GuideFor education and self-reflection only, not medical advice. This journal doesn’t diagnose or treat anything. If something you notice worries you, bring it to your doctor or practitioner.
The short version
Mindful eating means paying attention while you eat. How hungry you are, what you’re tasting, how you feel after.
It’s a practice, so some meals you’ll savor and some you’ll inhale in the car on the way to pick up the kids. Both count. You’re learning, not performing.
Eight easy practices
Move a little, before and after
A few minutes of walking before you eat gets things moving, and a short stroll after helps your body handle the meal. Even a lap around the house counts.
Sip around meals, not during
Have a glass of water about 30 minutes before you eat, then wait about an hour after. Big gulps with a meal can water down the juices your body uses to digest.
Pause and breathe
Take three slow breaths before your first bite. It nudges your nervous system toward rest and digest, the state your body digests best in.
Check your hunger
Am I hungry, or am I tired, stressed or bored? Any answer is fine. You’re just noticing.
Slow down and chew
Digestion starts in your mouth. Chewing well mixes food with saliva and its enzyme, ptyalin, and signals your gut to get its digestive juices flowing. Set your fork down between bites now and then. Your belly needs about 20 minutes to tell your brain it’s had enough.
Use your senses
Notice the colors, smells and textures on your plate. Food tastes better when you’re there for it.
Notice satisfied
Stop at comfortably full and check in with yourself. You can always eat more later.
Drop the judgment
Foods aren’t good or bad, and neither are you for eating them. Curiosity will teach you a lot more than guilt ever has.
Why track your nervous system?
When you eat stressed, rushed or standing at the counter, your body is in fight-or-flight mode, and digestion gets pushed to the back of the line.
That’s why the same meal can sit fine on a slow Sunday and feel awful on a frantic Tuesday. Noting how your nervous system feels helps you tell whether it was the food, the moment, or a bit of both.
Little check-ins
Before you eat
- Am I physically hungry?
- What does my body need right now?
- How can I make this meal enjoyable?
- Can I let myself enjoy this without guilt?
After you eat
- Do I feel comfortably full?
- Did I taste and enjoy my food?
- How does my body feel now?
- Is anything coming up emotionally?
For education and self-reflection only, not medical advice.
Saved. Come back in 30 minutes to 2 hours and tap Check in to note how you feel. You can update it anytime you notice something new. That’s how the food and mood connection shows up.
Your patterns
Tap a feeling to see every meal it showed up after.