Inner Critic Workbook for Emotional Eating, Self-Talk Journal Prompts, Food Narratives Worksheets, Therapist Printable PDF

Trace where your food stories began, and practice a kinder inner voice.

Part of the Brain, Body, Bonds series: The Bonds-focused guide. New to the series? Start with The Assessment.

Long before we choose our own meals, we absorb messages about food: what it means, when we deserve it, and how we cope. Clean your plate. Dessert is earned. Don't waste food. Those early lessons become narratives, the stories we carry about food, comfort, and ourselves.

We rarely notice our narratives directly. We hear them as self-talk, the quick, automatic things we say to ourselves around food, often in a voice that may not be our own. Rewriting Your Food Story helps you get curious about both, so you can keep the stories that serve you and gently rewrite the ones you've outgrown.

Every pattern began as an adaptation
The narratives you carry and the things you say to yourself all started for a reason. At some point, each one helped you. This workbook invites you to ask, with curiosity: How did this help me then? What would help me now?

What's inside (17 pages)

Choosing from love, not fear
✔ The two motivations behind most food choices and self-talk, and how to recognize each

Part 1 · Your Food Narratives
✔ Where your narratives come from: family, culture, and diet culture
✔ A step-by-step worksheet to list, trace, and rewrite your food narratives
✔ 15 guided reflection questions to go deeper
✔ Honoring where you came from, without blame

Part 2 · Your Self-Talk
✔ How your narratives sound today
✔ A worksheet to trace your self-talk over one week

Part 3 · Changing the Conversation
✔ Reframes to practice
✔ Self-talk from love, not fear
✔ A page for your own reframes
✔ The pause and the reframe, for the moments harsh self-talk shows up

Who it's for
✔ Anyone with a loud inner critic around food, eating, or their body
✔ People who grew up with strong food rules or messages and want to understand them
✔ Busy professionals, caregivers, and parents ready for a kinder, more honest inner conversation

What makes this different
This isn't a set of generic affirmations. It's built from the narrative work I do with clients every day, created by a Licensed Independent Marriage and Family Therapist and Certified Eating Psychology Coach, trained in nutritional psychiatry.

It helps you understand why your inner voice sounds the way it does, then practice a version you actually believe.

Part of the Brain, Body, Bonds series
Rewriting Your Food Story is the Bonds-focused guide in the series. Each guide stands on its own, and they work beautifully together:
🌱 The Assessment: a short self-assessment (a high Roots score points here)
📗 Brain, Body, Bonds: The Inside Out Guide: the full guide and workbook, with a chapter for each driver
🥗 Feed Your Mood: a nutritional psychiatry guide with 17 easy recipes (the Brain focus)
📓 The Curiosity Journal: 30 days of one-minute check-ins
💛 The Brain, Body, Bonds Collection: the full series together for the best value

How it works

Instant digital download (PDF), US Letter size
Print it, or fill it in on a tablet
Go in order the first time, then return to the worksheets as often as you like
For personal use only

Please note
This workbook is for educational and coaching purposes and is not a substitute for medical or mental health treatment. It is not designed to diagnose or treat eating disorders.

If you're struggling, please reach out to a licensed professional, the National Alliance for Eating Disorders helpline (1-866-662-1235), or call or text 988.

A small request
If this workbook helps you, I'd be so grateful if you left a review. As a new shop, every review helps someone else find support when they need it most.

Warmly,
Sasha