·         How much do I want to continue this behavior? (Rate this on a scale of 1 to 5.)

·         What consequences will I face from this behavior? Does mindless eating change the way I look and feel?

·         Do I want to continue this now that I know what the negative consequences are?

·         What will I lose by changing this pattern, and am I willing to make a change?

·         How will I feel better if I make these changes?

Next, Rains suggests you journal about how you will feel once lifestyle changes are made. This sets your intention and activates a new mindset. It’s important to keep journaling about this concept on a regular basis and refer to it during weak moments.

“Whenever you feel like you’re off track, you can go back to this section to remind yourself of why you set this intention,” Rains says. “You want to continually add to this part of your journal as you discover new things. What’s the reason for making these changes? And how will this change your life? This is what you need to focus on.”

Further, Rains suggests that you come up with a list of triggers. Understanding triggers is one of the most important parts of changing eating habits in general.

“Write down what sets you off. Then come up with alternative behaviors for these triggers,” Rains says. “This will give you a clear picture of how to deal with your patterns.”