Body Neutrality Journal Prompts Cover Picture

30+ Body Neutrality Journal Prompts

​​Do you find yourself constantly critiquing your appearance o constantly comparing to others? Are you struggling to reconcile the pressure for “body positivity” with the reality of how you feel about yourself? 

Body neutrality offers a refreshing alternative, and journaling can be your key to unlocking body neutrality. 

This post explores over 30 journal prompts for fostering body neutrality. Ready to dive in?

Disclaimer: This blog post is intended to be a tool and provide body image support and encouragement. However, it is not a substitute for professional help or medical advice. If you have or suspect you have an eating disorder or body dysmorphic disorder, I strongly encourage you to seek the guidance of a qualified professional. The information provided in this post should not be interpreted or used as medical advice. Always consult your physician or a healthcare professional on matters relating to your health and well-being. 

Body Image Toolkit PDF

What is Body Neutrality

Body neutrality is a framework that promotes viewing your body in a neutral way. It emphasizes respect and acceptance for your body by acknowledging its capabilities rather than its appearance. It values functionality, mindfulness, and self-worth beyond physical qualities (1). 

There are three core components to body neutrality:

  1. Mindfulness and Nonjudgmental Stance: This principle encourages a flexible and nonjudgmental view of our bodies, recognizing that our feelings about our bodies can change throughout our lives and even daily. It underscores the importance of a balanced, realistic perspective toward one’s body through all stages of life and health. It is inclusive of all body types. 
  2. Appreciation of Functionality: A focus on what our bodies can do rather than how they look. It emphasizes gratitude for the non-appearance qualities of the body and what the body can do. It encourages respect and care of the body through movement, nutrition, and rest. 
  3. Self-Worth Beyond Appearance: A detachment of value from physical appearance as a marker of self-worth, and instead focuses on intrinsic qualities and external interests. It fosters a broader appreciation of individuality that encompasses character, interests and relationships.

Body Neutrality vs Body Positivity

Body neutrality came about as a more realistic alternative to body positivity. 

Body positivity, as it is commonly portrayed today, is about “loving the skin you’re in” and broadening the very narrow standard of beauty portrayed in the media. 

While the message of body positivity is important and a step in the right direction because representation and inclusivity matter, it has some limitations.

For some, transitioning from body hate to body love might seem unattainable or inauthentic.  

Additionally, the messaging of body positivity keeps the importance and the focus on physical appearance, which can impede other aspects of identity and lead to self-objectification.

Because of this, body neutrality came to be. 

Body neutrality acknowledges that it’s normal to not always love or even like our appearance but that our bodies still deserve care and respect, even on “bad body image days.” It’s about appreciating our bodies for their capabilities and functionality.  

Body neutrality shifts the focus away from appearance to help break the tie between self-worth and physical looks. 

So, while body positivity encourages you to believe that you’re beautiful no matter what and to embrace your unique characteristics, body neutrality states that how you look doesn’t define your worth and isn’t as important as your values, characteristics, or happiness in life. 

30+ Body Neutrality Journal Prompts

Body neutrality Journal Prompts Infographic

Mindfulness and Non-Judgemental Stance

  1. Track your body image over a week. Notice how your feelings fluctuate throughout the day and across different situations. What patterns emerge?
  2. Choose a part of your body you don’t necessarily love. Describe it neutrally, focusing on its function (e.g., “My legs allow me to walk and dance”).
  3. Think about a challenge your body has faced (an illness, injury, etc.). How did this experience affect your relationship with your body? Reflect on the triumphs and strengths that emerged from this challenge.
  4. Write about the range of abilities and strengths, like emotional resilience or creative thinking, you notice in yourself and others. How does recognizing these talents shift your view on what bodies can achieve?
  5. Sit quietly and focus on your breath for a few moments. Notice the sensations in your body without judgment. Write about what you observed and how it made you feel to be fully present in the moment.

Appreciation & Gratitude

  1. List three things your body did for you today (e.g., carrying you through the day, allowing you to taste delicious food).
  2. Imagine your body as a machine. Write down all the amazing things it can do (e.g., digest food, heal cuts, dance).
  3. Write down five ways you can show respect and care for your body.
  4. What physical sensations bring you joy (e.g., the warmth of the sun on your skin, the feeling of a cool breeze)?
  5. Write a thank-you letter to your body for all it does for you.

Self-Worth Beyond Appearance

  1. Make a list of your non-physical qualities that you value (e.g., kindness, humor, intelligence).
  2. What are your passions and goals in life? How does your body help you pursue them?
  3. Reflect on a time when someone valued you for who you are, not how you look.
  4. Think about a time when you made a positive impact on someone’s life or a situation. How does this experience highlight your value beyond how you look?
  5. Reflect on a hobby or passion that brings you joy. How does it contribute to your sense of self-worth and fulfillment?

Going Deeper: Additional Body Neutrality Journal Prompts

  1. Imagine you’re talking to a friend who’s feeling down about their body. What kind words of self-compassion would you offer? Now, write those same messages to yourself.
  2. Make a list of 10 body neutrality affirmations that resonate with you.
  3. List some self-care activities that show love and respect for your body (e.g., eating a vegetable with dinner, taking a warm bath, spending time in nature, not staying up too late). Choose one to do today.
  4. Think of movement you genuinely enjoy. How does engaging in this activity make you feel physically and mentally?
  5. Make a list of media and content creators that celebrate body diversity.
  6. Reflect on a time when your body surprised you with its strength or resilience.
  7. Catch yourself mid-thought when criticizing your appearance. How can you reframe it in a neutral way, focusing on function? (e.g., “My stomach sticks out” becomes “My stomach allows me to store energy”).
  8. Before a meal, notice the hunger cues you feel, if any, without judgment. Are you feeling a rumble in your stomach, low energy, or difficulty concentrating? Take a moment after you eat to write down these sensations.
  9. Create five body-neutral statements you can use to describe yourself or others, focusing on functionality or non-physical traits.
  10. Write about an action you can take or have taken to challenge unrealistic beauty standards. How does this action reflect your values and contribute to a more inclusive understanding of beauty?
  11. Reflect on all the ways food nourishes your body. How does it give you the energy to move, think, and experience life?
  12. Notice when media or advertising uses negative language around bodies. What are some ways you can challenge these messages?
  13. Write down three compliments you can give someone that have nothing to do with their appearance. 
  14. What are some barriers you face toward practicing body neutrality? Come up with 1-2 ways to overcome these.
  15. Make a list of all the ways practicing movement benefits you that have nothing to do with appearance. 
  16. Reflect on how your social media use affects your feelings about your body. Are there accounts that make you feel positive, or do some make you feel inadequate? Consider making changes to follow more body-neutral content.
  17. Write a letter to your body, expressing acceptance of it as it is right now. Highlight its strengths and what you appreciate about it.
  18. Explore the societal messages you receive about beauty standards. How do they influence your self-perception? Who benefits from these messages? 
  19. Describe a recent experience that brought you joy and had nothing to do with appearance. How do these moments contribute to your overall well-being?
  20. Make a list of all the things your body does for you every day. Include basic functions like breathing and digestion, as well as more specific abilities like dancing, playing sports, or expressing emotions through facial expressions.

Final Thoughts and Next Steps

I hope you found these body neutrality journal prompts useful!

If you’re interested in learning more about body image or Intuitive Eating, be sure to check out some of these other blog posts: 

If you’re looking for personalized support,  I offer one one-on-one body image and Intuitive Eating counseling services to help you find food freedom and body confidence. My one-on-one services are tailored to your specific needs and concerns. We work to develop a plan together that will help you achieve your goals and fit into your life. Whether you’re looking to break free from the diet cycle, overcome emotional or binge eating, or start treating your body with respect and kindness, I’m here to help

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