20 Mindful Eating Practices for BUSY Leaders

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Have you ever eaten a meal on autopilot and regretted it afterward?

Do you eat with intention?

This has been a topic of discussion recently among trainees in our “Certified Executive Wellness Coach” Course .

I thought I might capture some of our key takeaways for leaders and others who might benefit from them.

Eating with intention and refraining from?multitasking while eating meals and snacks can, without question, significantly enhance our dining experience, promote mindful eating habits, optimize digestion, and help maintain a healthy waistline.

Below are 20 mindful eating strategies from our CEWC Course discussions and resources to help you optimize your eating enjoyment and experiences.

1)?Put Away Devices: Avoid using phones, tablets, or laptops during meals. Consider placing them in another room to eliminate the temptation.

2)?Establish a Routine: Create a consistent mealtime routine. When meals become a habitual part of your day, it becomes easier to focus solely on eating.

3)?Create a Calm Environment: Eat in a quiet space without screens, TV, or loud music. A peaceful environment can help you focus on your food and enhance digestion.

Also, if stressed, it may be better to put off eating until you are calmer, as discussed in a recent EWU episode on the Gut-Brain Connection with Melody Byblow , a Co-facilitator of our CEWC Course.

4) Eat Alone- Eat with Intention: If you find it hard to focus in a social setting, eat alone if possible. If you’re with others, engage in conversation rather than getting distracted by screens.

5)?Use the “No Talking” Rule: If eating with others, agree to spend the first few minutes in silence focusing purely on the food. This can help you connect with your meal.

6)?Use Mindful Eating Techniques: Pay attention to your food's flavors, textures, and colors. Chew slowly and savor each bite to enhance your awareness of the meal.

7)?Lay down utensils between bites: This is perhaps one of the most effective ways to slow down eating and savor the eating experience. It is also helpful for preventing acid reflux and GERD flare-ups!

8)?Use a Timer: Set a timer for your mealtime. Committing to a defined period for eating encourages you to dedicate that time solely to your meal.

9)?Start with a “Mindful Minute”: Before eating, take a minute to breathe deeply and appreciate your meal. This sets the tone for a more focused eating experience.

10)?Practice Portion Control: Eating on a smaller plate helps immensely!

11)?Limit Snacking:?Try to have structured meals instead of constant snacking, which can lead to mindless eating.

12)?Set a Goal for Eating: Make it a goal to finish your meal without distractions. Challenge yourself to complete at least one meal each day entirely focused.

13) Reflect After Eating: After your meal, spend a moment reflecting on what you ate and how it made you feel. This practice can reinforce the benefits of eating mindfully.

14)? Use the “No Talk” Rule: If eating with others, agree to spend the first few minutes in silence focusing purely on your food. This can help you connect with your meal and its nourishing effects (i.e., especially when eating healthy, whole foods).

15)?Engage Your Senses: Before you begin eating, take a moment to appreciate the aroma and appearance of your food. This can help you become more present and connected to your meal.

16)?"3 Bite" Delight: Take smaller bites, which can encourage you to slow down and pay attention to each mouthful, promoting a more mindful eating experience.

Try the 3-bite approach—often, the first 3 bites of an appetizer or a dessert, for example, are what we appreciate the most. Afterward, try pushing the plate away or throwing a napkin on it.

17) Plan Short Breaks: If your day is busy, plan short breaks between tasks. This separation can help you devote specific time to eating without overlapping with other activities.

18)?Stay Hydrated: Drink water before and during your meal. Hydrating can help you feel more present and focused and enhance mental clarity.

19)?Limit Meal Preparation Distractions: If eating at home, prepare meals without multitasking. Focus solely on cooking to enjoy the entire process, which can help transition you into mindful eating.

20)?Reflect on Gratitude: Before you eat, take a moment to express gratitude for your food. This practice can enhance your connection to the meal and help anchor your focus.

Implementing these strategies can create a more enjoyable and fulfilling eating experience while avoiding the pitfalls of multitasking.

Executives, managers, team leaders, and business owners – feeling run down and not performing at your very best?

Engage my services, the “Healthy Executive Coach” (i.e., offerings for female leaders and female business owners) and/or the 1:1 and group coaching offerings of our WWCOE Faculty of “Certified Executive Wellness Coaches” to help foster healthy, performance-enhancing wellness practices for yourself and others in your organization.

Learn more via the above links, sign up for our Interest Lists, and inquire how we may help you and other leaders in your organization achieve optimal well-being, energy, focus, and performance.