Welcome to the 12 Days of Mindful Eating Series! Each week I am dropping three episodes in the month of December to help you eat mindfully and feel your best. This season is all about gratitude, love, kindness and giving – yet, we do that with the people around us, and not so much ourselves.

But when we change the way we think, we change the way we eat (because it’s not about the food)! 

In this episode, I’m diving into labels. And no, not nutrition labels. What do you tell yourself? What do you say out loud and put into the universe (even if you’re joking) that *gasp* automatically comes true?

We dive into the labels we give ourselves, how it can set us up for failure, and what to do instead. 

Day Seven of the 12 Days of Mindful Eating

Welcome to Day Seven of the 12 Days of Mindful Eating Series, where we inch closer to the holidays and dive deep into all things gratitude, love, kindness—and, most importantly, the way we treat ourselves. Spoiler alert: it’s usually not great.

This series is all about helping you shift your mindset around self, food, and body because when that mindset changes, the way you approach food transforms too. Let’s jump in!

🎄 Day Seven: Inner Labels—Not Your Food Labels

First off, no, this is not a PSA about reading your food labels. We’re talking about inner labels, the ones you stick on yourself like you’re a clearance item at a Black Friday sale. These are the things you tell yourself—those sneaky little narratives that shape your identity, actions, and, let’s be real, your snacking habits.

Exhibit A:

• “I can’t have cookies in the house.”
• “If I eat one chip, I’ll eat the whole bag.”
• “Somebody take this box of donuts away from me before I eat them all!”

Sound familiar? You might think you’re joking, but here’s the kicker: your brain doesn’t know that. Your brain’s over here, like, “Oh, cool. You said you have no control around cookies? Let’s make sure that prophecy fulfills itself!”

Why Inner Labels Matter

These labels are more than passing thoughts—they’re invitations for your brain to behave exactly as you predict. If you’ve ever said, “I can’t stop eating once I start,” guess what happens when you pop open that bag of chips? Yup. Your brain goes full send because you’ve convinced it that’s your reality.

And it’s not just about food! Think about the other labels you slap on yourself:

• “I’ll never find someone who loves my body.”
• “I’m so lazy; I’ll never change.”
• “Why even try? I’m already a failure.”

If reading those made you wince, good. That means we’re onto something here.

How These Labels Affect Your Actions

When you tell yourself negative things, your brain takes them as facts. That’s why you might:

1. Eat the entire pizza because you “already blew it” after one slice.
2. Binge at night and then hide the evidence.
3. Stand in front of the mirror pinching your stomach and wondering why you feel miserable.

Here’s the truth: this isn’t about willpower. It’s about rewiring your internal dialogue.

What Can You Do About It?

First, grab a magnifying glass (metaphorically, unless you’re really into props) and observe what you say about yourself for the next 24 hours. Take notes, because awareness is the first step.

Then, ask yourself: What else could I say instead?

Here’s a simple swap to try:

• Instead of: “I can’t have cookies in the house,”
  Say: “I’m someone who can have cookies in the house.”

Yes, it’s that simple. You’re not gaslighting yourself; you’re giving your brain new instructions.

Real Talk for Families

If you live alone, great—you can control what comes into your house. But if you’re sharing space with a partner, roommates, or kids (bless them, and their incessant need for snacks), you’re going to have tempting foods around. This is where your inner labels become extra important.

When you say, “I can handle this,” you empower yourself to make decisions that align with your goals.

A Festive Homework Assignment

Before you deck the halls or dive into that next holiday platter, grab a pen and paper. Write down the labels you’ve been sticking on yourself. Be brutally honest—this is just for you. Then, rewrite those labels with something empowering.

Example:

• Old Label: “I always fail my diet during the holidays.”
• New Label: “I’m learning to make choices that feel good for my body.”

Wrapping It Up Like a Holiday Gift

Your inner labels are not set in stone, no matter how many times you’ve repeated them. Start small, be patient, and know that changing your inner dialogue can change your actions, your relationship with food, and, ultimately, your life.

Follow me for daily tips on Instagram! @kellylwellness

Are you ready to stop overeating and finally be in control around food? Watch my FREE training How to Stop Binge Eating (Without Cutting Out Your Favorite Foods) to learn how it’s possible!