Change Doesn’t Have to Be Hard

Change often feels overwhelming, especially when it involves our health. The thought of making dietary changes can bring up fears of failure, the dreaded “What if I can’t stick to it?” mindset, or the idea that it’s just another thing on your endless to-do list. But what if I told you that change doesn’t have to feel so daunting?

Visualization and journaling are two simple yet powerful tools that can help you build confidence in your ability to make lasting changes. And no, they don’t require hours of time or a knack for mindfulness to work. Short, intentional bursts of these practices can be enough to shift your mindset and help you take the first steps toward a healthier, happier gut.

The Science Behind Visualization and Journaling

Studies have shown that visualization—a mental rehearsal of desired outcomes—can activate the same neural pathways in the brain as actually performing the action. Athletes, for example, often use visualization to prepare for competitions, and research backs up its effectiveness. A study in Psychology of Sport and Exercise found that athletes who visualized themselves practicing performed better than those who didn’t.

When it comes to journaling, science also gives it a big thumbs up. Journaling has been linked to reduced stress, improved emotional regulation, and enhanced problem-solving skills. A study in Advances in Psychiatric Treatment even found that expressive writing can help people process challenges and reframe their thoughts. For those struggling with chronic gut symptoms, these benefits can lead to better emotional resilience and, ultimately, healthier choices.

Visualization: See It to Believe It

Visualization doesn’t mean sitting cross-legged for 15 minutes with your eyes closed (unless you want to). It’s about mentally rehearsing your success in a way that feels vivid and real. Think about how it would feel to have more energy, less bloating, and the freedom to enjoy life without constant digestive discomfort.

Here’s how to make your visualizations more powerful by engaging all your senses:

  1. Start Small: Take 1-2 minutes to close your eyes and picture a specific scenario, like preparing a nourishing meal or waking up feeling light and energized.
  2. Use All Your Senses:
    • Sight: What do you see? Perhaps the vibrant colors of fresh vegetables on your plate or the glow of natural sunlight in your kitchen.
    • Sound: Can you hear the sizzle of food cooking, the hum of your home, or even the laughter of loved ones?
    • Smell: Imagine the aroma of your favorite healthy meal or the freshness of the morning air.
    • Touch: Feel the smoothness of a glass of water in your hand or the comfort of your favorite chair as you relax.
    • Taste: Picture savoring a delicious, gut-friendly dish that leaves you feeling nourished and satisfied.
  3. Anchor It: Repeat your visualization daily—maybe while waiting for your coffee to brew or brushing your teeth. The more vivid and sensory-rich your mental rehearsal, the stronger the connection to your goals.

Journaling: Write Your Way to Confidence

If the word “journaling” makes you think of long, introspective essays, let’s reframe it. Journaling for change doesn’t have to be lengthy or time-consuming. In fact, even a few sentences can help you shift your perspective and focus on what’s possible.

Here are some ways to make journaling work for you:

  1. Keep It Simple: Use a notebook or the notes app on your phone. There’s no need for fancy supplies or perfect handwriting.
  2. Set a Timer: Spend just 2-3 minutes jotting down your thoughts.
  3. Focus on Prompts: Start with simple questions that inspire positivity and action (see prompts below).

Journal Prompts to Inspire Change

  • What would it feel like to confidently say yes to plans without worrying about my digestion?
  • How can I navigate a challenging situation (like a busy day or a party) while making choices that support my health?
  • What is one step I can take today to feel more in control of my digestion and my life?
  • What is one thing I’ve done recently that shows I’m already capable of positive change?
  • How can I gently remind myself that my health is worth prioritizing, even when life gets busy?
  • What small shift could I make today to feel more energized and at ease tomorrow?

Getting Past the Blocks or Doubts

You might be thinking, But I don’t have time to journal or visualize—it’s just another thing to do! The key here is to think of these practices as tools, not tasks. They’re not something to check off your list; they’re ways to make your list feel lighter.

Here’s a mindset shift: Instead of approaching journaling and visualization as “extras,” see them as investments in your future self. Just like brushing your teeth prevents cavities, these practices can prevent you from getting stuck in old habits and beliefs that keep you from feeling your best.

A Final Thought: Now Is the Time

There’s no perfect time to start making changes to improve your health. Life will always be busy, and excuses will always pop up. But by taking just a few minutes each day to visualize your success and journal your intentions, you’re telling yourself—and your brain—that you’re ready for something better.

Change doesn’t have to feel overwhelming or out of reach. With these small, practical tools, you can take that first step toward feeling empowered, energized, and free from the limitations of chronic digestive symptoms.

Need help navigating the holidays while staying true to your health goals?
Download my Holiday Digestion Survival Guide for simple tips to enjoy the season without sacrificing your gut health.