Are you one of those people who eats while working, watching TV, or scrolling on your phone? If so, this post is for you!

In the hustle of our everyday lives, many of us have gotten used to multitasking during meals. It seems harmless, even convenient, but distracted eating can have real consequences. It can disrupt digestion, impact our hunger cues, and may even lead to unwanted weight gain.

When we eat with our attention divided, we’re more likely to miss the body’s natural signals of fullness and satisfaction, leading to overeating. Studies show that it takes about 20 minutes for our stomachs to signal to the brain that we’re full. Eating too quickly or mindlessly can mean that by the time we feel satisfied, we’ve already overeaten.

But mindfulness eating, or being fully present with our meals, changes the game. When we relax and focus on eating, we give our bodies the chance to digest more effectively. With fewer distractions, our energy goes toward digestion and nutrient absorption, resulting in better health and fewer uncomfortable symptoms like indigestion or bloating. And the best part? Eating mindfully also enhances the flavors and enjoyment of each bite.

Ready to bring mindfulness to your meals? Here are five easy steps to get started:

1. Pause and Check In: Before taking a bite, ask yourself, “Am I actually hungry?” If the answer is yes, proceed—but with purpose and awareness.
2. Take Your Time: Set aside 20-30 minutes just for eating. Avoid rushing, and let this time be about nourishing yourself.
3. Eliminate Distractions: Turn off your screens and put away your phone. This is your time to be present with your meal.
4. Eat Slowly and Chew Well: Taking small bites and chewing thoroughly helps start the digestion process right in your mouth, releasing digestive enzymes and making nutrients more accessible.
5. Switch It Up: Try eating with your non-dominant hand to break autopilot habits and keep your focus on the food. It’s a simple trick that can make you more conscious of each bite.

Mindful eating doesn’t mean you need to flip your whole routine upside down. It’s more about making small, easy shifts that help you really enjoy your food. When you take a moment to connect with each bite, eating can feel like something special rather than just a quick task to check off. So slow down, dig in, and enjoy!