Then you will know the truth, and the truth will set you free. John 8:32

Today we'll begin using divine weapons in our battle against the stronghold of

emotional eating. We'll use the truth in two different ways. The first is a process I

call truth journaling, which is a practical way to bring thoughts captive to the truth.The second is the practice of Scripture prayers and memorization, which we'll cover


Before we look at truth journaling, let's study John 8:31-34.

Who is Jesus talking to in this passage? These verses are about sanctification, not salvation. Jesus was talking to believers. Inverses 31-32 He mentions three things that will happen to those who abide in His Word. What are they?




This is important. These things don't happen to us automatically by believing in Jesus. They happen to us by abiding in His Word. Abiding in the Word is different

than just reading the Word. Instead, we're bringing it into our lives, thinking about it

during the day, and using it to show us how to live life. It's a back-and-forth

conversation between God, His Word, and us as we walk through life.

Truth journaling is a tool that can help you talk through life with God. It's a

practical way to carry your thoughts captive to the truth. We'll use truth journaling

throughout this book to go to God for help with our emotions, but let's begin by

taking a look at how truth journaling can help with emotional eating. There are two different ways you can journal. First, you can look at the things vou believe that make you think eating is a good response to your negative emotions. Second, you can look at the things you believe that are creating those negative emotions.

For example, if you eat when you're worried, you can either learn not to eat

when you're worried (the first journaling method), or you can learn how to get rid of

your worry (the second journaling method). In the first case, you'll still have the worry; you're just realizing that food isn't the answer. In the second case, you're actually getting rid of the worry.

You see, not only do we believe lies that make us eat, we also believe lies that

make us worry and lies that make us angry and lies that make us emotionally

distraught in other ways. If we replace those lies with the truth, our negative

emotions will fade away. If the negative emotion is giving us the desire to eat, then the urge to eat will usually disappear with the negative emotion.

How to Truth Journal

The challenge is first to learn how to truth journal and second to take the time to

truth journal. The sooner you journal after each eating mishap, the easier it will be to

remember what you were thinking before you ate. Journaling right away will also help you eat less. For example, have you ever broken your boundaries early in the day and thought,

"Oh well, I already blew it, I might as well give up and start again tomorrow?? This is a natural reaction, but it's based on a lie. In reality, the sooner you stop the better. Journaling right away will focus your mind on the truth, which will change your desires and actions.

When you journal, don't worry about organizing and analyzing your thoughts before you write. Just spill them out on the pages of your journal. Then look at each sentence, one at a time, to see if it's a lie or a truth, and replace any lies with truth. If you're having trouble coming up with the truth, ask yourself, "What would God say about this sentence? Does He think it's the truth?" Many times the truth will come in the form of a Bible verse or a biblical principle, but not always. Sometimes it will just be a practical truth. Remember, though, that it will never go against Scripture. The more often you journal, the faster you'll change. I began truth journaling seven years ago, and I can't tell you how much God has used it to change my life. I hope that you'll make the effort to learn and practice this discipline. Let's look at some examples of truth journaling to see how it works. Read

through them now and then refer back to these examples later as you learn how to truth journal on your own.

Journaling Method #1: Journaling about Food

You can see how this type of journaling works by looking at a journal entry I made just the other night. First let me give you some background. I frequently wake up in the middle of the night to work on this Bible study. I home school my three kids (the fourth is off at college) so the middle of the night is a good time to think and write without getting interrupted. This was one of those middle of the night sessions. My current boundaries are three meals and one snack a day. Also, I'm not eating sweets right now because I'm trying to find the easiest way to lose weight on the boundary system. Here's the situation: I didn't feel like writing, so I thought, I know, I'll have a little bowl of granola first, then I'll write. Then I ate my granola. I was actually craving a sweet but settled for the next best thing since I was off sweets. I wasn't hungry, just procrastinating. Here's what I wrote after the fact. Notice I'm analyzing what my thoughts were before I ate. I think I'll eat a bowl of granola; that would be a treat. I deserve one since writing this Bible study is so hard, plus I can't have sweets so at least granola would be something kind of good. I just won't