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Assessment and Goals

This module is devoted to helping you assess where you are now, set your own individual goals and intentions for the weeks to come, and start to practice one of the key concepts we'll cover in the course.

I recommend completing this module over the course of a week, taking some time to do the exercises and review the material a couple of times.

Start by completing the self-assessment survey below. When you're done, scroll down to listen to the audio lecture and meditation, and download the PDF workbook containing lecture notes and this week's journal exercises. 

Pre-Course Survey

This survey will help you see where you are now and identify the areas you’ll want to put some extra focus on in the course.

The results of this survey will be your “baseline,” and we’ll jump right in to help you set your own personal goals and intentions based on these results. At the end of the course, you’ll take this same survey again to see how far you’ve come!

Survey directions: Please note that filling out the survey here will save your answers in our system but not on your screen. You'll have the option to enter your email address to receive a copy of your results. If you don't wish to enter your email address, you may want to jot down the answers in your journal as well so that you can refer back to them later in this module.

The following statements are meant to assess core characteristics of intuitive eaters. Answer "yes" or "no" for each statement. If you're unsure of how to respond, consider if the description usually applies to you—is it mostly "yes" or mostly "no”?

Survey adapted from Tracy Tylka's research on Tribole & Resch's model of Intuitive Eating, and from materials by Be Nourished, LLC. 

1. I try to avoid certain foods high in fat, carbs, or calories.
2. If I am craving a certain food, I don't allow myself to have it.
3. I get mad at myself for eating something unhealthy.
4. I have forbidden foods that I don't allow myself to eat.
5. I follow eating rules or diet plans that dictate what, when, and/or how to eat.
6. I pay attention to the sensory elements of food, including taste, texture, and flavors.
7. I treat each meal and snack as its own experience (not as a way to compensate for previous food choices).
8. I use food to help me soothe my negative emotions (such as anxiety, sadness, and loneliness).
9. I am unable to cope with my negative emotions (i.e. anxiety, sadness, and loneliness) without turning to food for comfort.
10. When I am bored, I eat just for something to do.
11. I trust my body to tell me WHEN to eat.
12. I trust my body to tell me WHAT to eat.
13. I trust my body to tell me HOW MUCH to eat.
14. I trust my body when to stop eating.
15. When exercising, I keep my focus on the non-cosmetic benefits (i.e. the benefits to my health and well-being, NOT the benefits to my looks).
16. I choose styles of physical activity that bring me joy.
17. I avoid using physical activity to compensate for my eating or body judgments.
18. I take days off from physical activity without feeling guilty.
19. I limit “body checking” and comparisons to others’ bodies.
20. I try to speak to myself kindly.
21. I am aware of my inner critic and actively work to challenge it.
22. My food and physical activity choices come from a place of self-care, kindness, and compassion.
23. Most of the time, I desire to eat nutritious foods.
24. I mostly eat foods that give my body energy and stamina.

Module 1 Lecture

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Meditation: Self-Compassion Break

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Module 1 Workbook

Click on the cover image above to download the workbook.

Click on the cover image above to download the workbook.


Further Listening

Throughout this course I've included relevant episodes of my podcast, Food Psych, and of our Premium series, Ask Food Psych, as bonus content. Look for these bonuses under the heading "further listening."

In the following episode of Food Psych, I answer some of the most common questions about getting started with intuitive eating. And in the episode below, writer and therapist Akirah Robinson shares her own personal experience of learning intuitive eating. Check them out to get an overview of what we'll be working on in the coming weeks: 


Further Listening: Intuitive Eating & Health at Every Size FAQs

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Further Listening: The Intuitive Eating Journey

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Further Reading

  • For more on the science behind self-compassion, check out the work of psychologists Kristin Neff and Christopher Germer.

  • For more on laying the groundwork for intuitive eating, see Tribole & Resch's book Intuitive Eating, chapters 3-4.

Share Your Questions and Thoughts!