Mindfulness often involves exercises and meditation, and many people find seminars, online courses, or workshops on mindfulness or mindful eating helpful.

However, you can start with simple techniques that can be powerful on their own:

• Eat slowly and avoid rushing.
• Chew thoroughly.
• Minimize distractions, like turning off the TV or putting away your phone.
• Eat in silence.
• Pay attention to how your food makes you feel.
• Stop eating when you are full.
• Ask yourself why you are eating, whether you are truly hungry, and if your food choice is nutritious.
• Serve your food on a plate instead of eating from the package.
• Eat in a designated space, like a dining table or kitchen, instead of at your desk or in front of the TV.

Start by practicing these habits at one meal per day. As you grow more comfortable, mindful eating can naturally extend to more meals, making it a lasting part of your routine.