My Gentle Check-In – What This Worksheet Is For
This worksheet offers a calm, non-judgemental space to notice how you are feeling emotionally and physically, particularly around food and eating. It is not about measuring progress, weight, calories or whether you have eaten “correctly.” The focus is on understanding your experience and recognising what you may need.
What to do
Work through the questions slowly and answer only what feels helpful. Notice your emotions, how your body feels, what has been difficult around food or eating and anything that has felt a little easier.
When thinking about your body, try to focus on sensations rather than appearance—for example, tiredness, tension, warmth, discomfort, calmness or energy.
You can also use the worksheet to identify thoughts that have been taking up a lot of space and consider what you need emotionally and who or what could support you.
How it can help
Checking in regularly can make it easier to recognise patterns between emotions, thoughts, physical sensations and difficulties around eating. It may also help you notice small changes that can sometimes be overlooked when attention is focused only on what feels difficult.
Importantly, the worksheet encourages you to identify support rather than feeling that you have to manage everything alone.
The final question—“One kind thing I can offer myself today is…”—brings the focus back to compassion. Your answer does not need to be something big. It might simply be rest, reaching out to someone, reducing a demand, choosing something familiar or allowing yourself some quiet time.
This is a supportive reflection resource and is not a substitute for medical, dietetic or specialist eating-disorder care.
