One of my favorite parts of Weight Watchers 360 is the routines that we focus on each month. The one for May is particularly relevant for me – “Eat all your meals distraction free.”
This is something I majorly struggle with. I tend to eat my breakfast and lunch at my desk at work, and I’m almost always doing a million things in addition to eating, mostly checking or reading email. It’s been known to happen where I’ll make something for breakfast and while I’m focusing on anything but actually eating, I’ll go to reach for another bite and look down and my breakfast is GONE. I have to do a self check to remember that I did actually eat it, but just wasn’t paying any attention so can barely recall.
This is problematic for a number of reasons, but I think the biggest thing for me is that it takes so much away from the satisfaction I should be getting. Besides just filling my stomach and keeping away low blood sugar (and the inevitable crankiness that follows…) I also really do enjoy eating and try to fill my menu with things I actually like. So, if I am so distracted while I’m eating that I can barely remember that I actually ate, obviously I’m not enjoying what I’m eating or getting the satisfaction that comes from that.
I am a lot better about eating dinner distraction free (most of the time) because I’m eating at home and usually put a little more time or thought into preparing the food, so I tend to force myself to enjoy it a little more. So for me, I really want to focus on meals that I’m eating at my desk at work.
Eating any meal distraction free can be a real challenge if you work a busy job (or have kids at home, or fill in the blank…) so I think it’s really important to set realistic expectations. There is no way I can sit down at the table to eat those meals with no TV, computer, or phone, but what I can do is make a diligent effort to pay more attention when I am eating. I think the solution for me is to implement little ways that I can slow down my eating since I am a speed eater by nature, so even if I am slightly distracted while I’m eating, I’m doing it slow enough that hopefully at some point I’ll actually be in tune with what I’m doing.
Some ideas that I’ve come up with are:
- Cut food up into smaller bites
- Use smaller utensils (like condiment spoons or cocktail forks)
- Make a habit of sipping water between each bite
- Pick something to do while I’m eating that is less distracting than looking at my computer (any ideas?)
- Bring in a placemat from home to use during meals, so the visual cue brings me back
In addition to the new routines with WW 360, there’s also an activity each week to pick one small thing you can focus on to change. It doesn’t necessarily have to be related to the routine, but I love breaking big changes down into little ones because it feels so much more doable. So my little change for this week is that I am going to work on cutting my food up into smaller bites for breakfast. I’ve been having an english muffin with peanut butter and a banana most mornings lately (because it’s easy and quick!), so instead of just having the halves of the english muffin, I’m going to cut them each up into quarters and see how that helps me be more in tune with the meal. We’ll see how it goes!
How are you with eating your meals distraction free? Which ones do you struggle with the most? Do you have any tips for minimizing distractions or slowing down while eating?