Mindful Eating for Busy Brains

When you eat with your brain 'on' you can feel satisfied sooner without over-eating. 

Why it matters (quick science): Slowing your movements and pace of eating during the first minute lets 'fullness' hormones in your body catch up with the food you are putting into your system. Reducing eating on autopilot can help you enjoy your meal more and feels calmer. 

How to do it (3 steps):

1. Check your hunger (on a scale of 0–10) before eating, it helps you set expectations of how much you're likely to eat. 

2. Eat more slowly in the first minute: put your utensil down between bites, chew more slowly and enjoy identifying the flavours and textures of your meal.

3. Halfway pause: during your meal, pause to sip water and ask yourself again how hungry you are on the scale of 0–10.

5 Mini-Exercises to try whilst you eat (2–5 min):
💡 Focus on identifying 3 tastes, 2 smells, 1 texture
💡 Count 5 breaths between bites, taking a pause to appreciate your food
💡 Take your first bite with your eyes-closed, what difference does that make? 
💡 Can you eat with your non-dominant hand - more effort and concentration slows your pace
💡 Set a 5-minute timer and notice how a meal can be different when you are focused on what you are eating, rather than shovelling on autopilot 

Troubleshooting:

• “I forget to check” → sticky note on lunchbox: ‘Hunger 0–10?’

• “I overdo it at night” - who doesn't like supper or evening snacks.... → if you add protein/fibre earlier in the day, it can curb evening cravings + and check out the Screen Sunset routine. 

Checklist:
✔️ Hunger? Check before you eat and halfway through your meal 
✔️ Slow first minute
✔️ Sip/breathe between bites
✔️ Stop when you feel “satisfied”