Emotional Eating Self-Assessment and Food Mood Journal Bundle by a Therapist, Mindful Printable Set, Digital Download PDF

Start your new food story here: discover what's driving your eating, then gently notice your patterns for 30 days.

Start here: Step 1 of the Brain, Body, Bonds series, plus the daily companion journal.

If you've ever wondered why you reach for food when you're not hungry, this bundle is the perfect first step. It pairs two therapist-made tools that work beautifully together: a self-assessment to help you understand, and a daily journal to help you practice.

2 PDFs · 51 pages · save with the bundle

Step 1 · Discover: Brain, Body, Bonds: The Assessment (18 pages)
In 10–15 minutes, discover which of three drivers is shaping your eating right now:
🧠 Brain: how food, mood, and energy feed each other
🌿 Body: how stress and pace shape the way you eat
🤍 Bonds: how your relationships, past and present, shape what food means to you

✔ Three Kinds of Eating: nourishment, joy and connection, and eating to cope
✔ A scored self-assessment for Brain, Body, and Bonds
✔ Roots and Present scores that show where your patterns began
✔ The moments and places eating to cope tends to show up
✔ Your personal Driver Profile, with 5 patterns explained
✔ Reflection questions and a personal map of where to go next

Step 2 · Notice: The Curiosity Journal (33 pages)
One minute a day to see your drivers in real life, with curiosity and kindness:
✔ My Needs Menu: non-food ways to meet your needs for rest, comfort, connection, and more
✔ 30 days of Daily Check-Ins
✔ 4 Weekly Reflections
✔ 8 Curiosity Debriefs for the moments eating to cope shows up
✔ A 30-Day Reflection to see how far you've come

Who it's for
✔ Busy professionals, caregivers, and parents who eat to cope with stress, fatigue, or overwhelm
✔ Anyone who's tired of diets and ready to understand themselves
✔ People looking for a gentle, affordable place to begin

What makes this different
These aren't templates. They're built from the Brain, Body, Bonds framework I use with clients, created by a Licensed Independent Marriage and Family Therapist and Certified Eating Psychology Coach, trained in nutritional psychiatry. No counting, no rules, no judgment. Just understanding and small, kind steps.

Ready for more?
When you're ready to go deeper, these are in my shop:
📗 Brain, Body, Bonds: The Inside Out Guide: the full guide and workbook, with a chapter for each driver (it includes the full self-assessment too)
🥗 Feed Your Mood: a nutritional psychiatry guide with 17 easy recipes
✍️ Rewriting Your Food Story: a self-talk and food narratives workbook
💛 The Brain, Body, Bonds Collection: the full series together for the best value

How it works

Instant digital download: 2 PDFs, US Letter size
Print at home and fill in by hand
Retake the assessment every few months, and print extra journal pages anytime
For personal use only

Please note
These tools are for educational and coaching purposes and are not a substitute for medical or mental health treatment. They are 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 bundle 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