Is mindful eating suitable for busy schedules?
Written by
Thomas Wilson
Reviewed by
Prof. William Dalton, Ph.D.Mindful eating meshes well with busy lifestyles employing efficacy techniques. You don't need hours to engage in elaborate activities. These brief, behaviorally focused practices seamlessly integrate into your existing routines. Both busy working people and parents alike benefit. These techniques create awareness without requiring a significant amount of time.
Micro-Practices
- Hydration check: Drink water before meals to prevent thirst-hunger confusion
- Pre-bite breath: Take three deep breaths before first bite
- First bite focus: Notice temperature and texture intensely
- Mid-meal pause: Put utensils down after five bites
- Post-meal reflection: Name one sensory memory
Environment Optimization
- Designate one device-free zone like kitchen counter
- Keep portion plates visible for quick access
- Set phone reminders for hydration checks
- Prepare snack plates the night before
- Use colorful placemats as visual mindfulness cues
Screen-free meals are a great lunchtime practice. Ten minutes into the meal, commit to no screens. Instead, please focus on the visual aspects of the food and its smell. Take your time chewing for those ten minutes. All this will ensure powerful awareness, without taking extra time from the break. You will then start this next task with a refreshing start.
Portion control behaviors help both save time and calories. Portion food items onto your plates before eating. Use small bowls instead of bags. This takes seconds and will stop you from mindless overeating. You are instinctively eating the right amount, no measuring cups required.
Meal prep integration creates mindful weeks. Cook on the weekend, incorporating mindfulness prompts. Observe vegetable colors when chopping. Notice how it smells while cooking. Put your meals in containers that express gratitude or love notes. These micro-moments create a love of mindfulness experience.
Micro-practices instill lasting change! Check in with hydration to eliminate false hunger cues. Take 3 breaths before your meal to refocus your mind. Take a brief pause mid-meal to check in with your fullness. Each of these micro-practices takes seconds, but shifts the habits of how you eat. Eating mindfully when busy is no longer a barrier.
Read the full article: 7 Mindful Eating Techniques You Need Now
