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Improve Your Relationship with Food: 7 Ways to Stop Eating Mindlessly

Improve Your Relationship with Food: 7 Ways to Stop Eating Mindlessly

Are you really hungry or was that just a craving? Lose weight and improve your relationship with food by following these 7 methods to stop eating mindlessly.

Slow the (Bleep) Down

“One cannot think well, love well, sleep well, if one has not dined well.” – Virginia Woolf

Tell me if this sounds familiar: you empty your plate at the restaurant and feel just fine, but about 30 minutes later, you find yourself with a bellyache so excruciating that you want to curl up in a ball and cry. It takes approximately 15-20 minutes for your body to experience satiety (the feeling of fullness that occurs after a meal), so if you shovel your food down your throat without thought process, it’s awfully easy to overeat.

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1. Put your fork down between every bite.

Only take one bite at a time. Put your fork down and chew slowly while focusing on the aroma, taste, and texture of your food.

2. Drink a glass of water before your meals.

An estimated 75% of Americans are chronically dehydrated, so it’s quite likely you’re one of them. The sensations of hunger and thirst are almost indistinguishable, so drink a big glass of ice water before every meal to ensure you don’t eat past the point of fullness.

3. Give yourself an extra 5-10 minutes to eat.

The faster you eat, the more likely you’ll over-eat. If you take 5 minutes for breakfast now, give yourself 10 minutes tomorrow. Do that for a week and then increase it to 15 minutes. Practice patience by fully immersing yourself in the eating experience.

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4. No more distracted eating in front of the TV or at your desk.

Have you ever eaten something and felt like your stomach was satisfied but your mouth was still hungry? This mixed message was due to the cephalic phase digestive response (“cephalic” is just a fancy word for your head). To effectively use the nutrition contained in a meal, your brain must experience pleasure; and to experience pleasure, you must pay attention to the qualities of your food (taste, texture, aroma). If you eat while you’re distracted, you won’t notice any of that and your brain will interpret the missed experience as hunger.

Are those late night eating binges starting to make more sense now? I hope so.

Become a Mindful Eater

“I am not a glutton—I am an explorer of food” – Erma Bombeck

Now that you’ve managed to slow down at the dinner table, let’s do a little exploring to discover how food makes you feel and why you eat the way you do.

5. Start a food diary.

Write down every meal, snack, and beverage you consume for the next month. Include any relevant details like:

  • Your surroundings (a restaurant or home?)
  • How you felt after eating (fulfilled or lethargic?)
  • A rating describing how much you enjoyed your meal (on a scale of 1-10)

6. Pay attention to how different foods make you feel.

Using your food diary as a guide, pay attention to how different foods influence your mood and energy in different ways. You’ll probably discover that natural, healthy foods like fruits and veggies make you feel a whole lot better than processed stuff. This should come as no surprise, but keeping a diary detailing your relationship with food will make it more difficult to dodge this reality.

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7. Be aware of the external cues driving your eating decisions.

By “external cues,” I mean things like:

  • How stressful your day was
  • Who you’re hanging out with
  • The amount of food that is available

Before you eat any food, ask yourself: “Am I in full control of this eating decision, or am I being negatively influenced by an external cue outside of my control?”

More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on October 20, 2020

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

Bonus: Think Like a Rhino

More Tips for Procrastinators to Start Taking Action

Featured photo credit: Malvestida Magazine via unsplash.com

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