This exercise is great for anyone who tends to eat too quickly or struggles with portion control. The 20-Minute Rule is based on the idea that it takes approximately 20 minutes for your brain to receive signals from your stomach that you are full.
To implement this rule, serve yourself a reasonable portion and set a timer for 20 minutes. Spend this time eating slowly, putting your fork down between bites, and engaging in conversation if you’re with others. Focus on the flavors, textures, and aromas of your food. After the timer goes off, check in with yourself. Are you still hungry, or do you feel satisfied? If you’re still hungry, you can always go back for a little more, but chances are you’ll find that you’ve eaten enough.
Notes: If you’re eating alone, consider listening to calming music or a podcast that encourages mindfulness. This can help you stay engaged and prevent distractions while you eat.
This example is ideal for those who want to deepen their connection with food and understand their eating habits. A mindful eating journal can help you track your meals, emotions, and physical sensations related to eating.
Start by dedicating a small notebook to your mindful eating practice. Each time you eat, take a few moments to write down what you’re eating, how much you’re serving yourself, and how you feel before, during, and after your meal. Note any emotional triggers that may influence your eating—like stress or boredom—and be honest about your portion sizes. Over time, you’ll begin to see patterns and gain insights into your eating habits.
Notes: You can enhance this practice by including drawings or photographs of your meals. This adds a creative element and helps reinforce your connection to the food you’re consuming. Consider reviewing your journal weekly to observe any trends or progress in your mindful eating journey.