practicePLEASEskillseat withyour non-dominanthandtake amindfulwalkstopeatingwhensatisfiedsoothe andcomfortwithoutfoodnourishyourbodysavoryourfoodresistjudgment;lose thecriticismtake amindfulpause beforeeatingpace, notrace: eatslowlyshift outofautopilotput yourutensil downbetweenbitesavoidskippingmealssip wateror milkbetweenbiteslisten tocues ofhunger vsfullnessmindfullycheck in:am ihungry?sit downwhileeatingbring all ofyoursenses tothe mealappreciateyour foodsavor yourfavoritefood forlasteatwithoutdistractionchew food20-40times perbiteeat to feelbetterwhen youfinishtakesmallbitespracticePLEASEskillseat withyour non-dominanthandtake amindfulwalkstopeatingwhensatisfiedsoothe andcomfortwithoutfoodnourishyourbodysavoryourfoodresistjudgment;lose thecriticismtake amindfulpause beforeeatingpace, notrace: eatslowlyshift outofautopilotput yourutensil downbetweenbitesavoidskippingmealssip wateror milkbetweenbiteslisten tocues ofhunger vsfullnessmindfullycheck in:am ihungry?sit downwhileeatingbring all ofyoursenses tothe mealappreciateyour foodsavor yourfavoritefood forlasteatwithoutdistractionchew food20-40times perbiteeat to feelbetterwhen youfinishtakesmallbites

Mindful Eating - Call List

(Print) Use this randomly generated list as your call list when playing the game. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


1
G
2
I
3
O
4
B
5
G
6
I
7
G
8
G
9
B
10
I
11
O
12
N
13
O
14
N
15
N
16
B
17
B
18
I
19
I
20
G
21
B
22
N
23
O
24
O
  1. G-practice PLEASE skills
  2. I-eat with your non-dominant hand
  3. O-take a mindful walk
  4. B-stop eating when satisfied
  5. G-soothe and comfort without food
  6. I-nourish your body
  7. G-savor your food
  8. G-resist judgment; lose the criticism
  9. B-take a mindful pause before eating
  10. I-pace, not race: eat slowly
  11. O-shift out of autopilot
  12. N-put your utensil down between bites
  13. O-avoid skipping meals
  14. N-sip water or milk between bites
  15. N-listen to cues of hunger vs fullness
  16. B-mindfully check in: am i hungry?
  17. B-sit down while eating
  18. I-bring all of your senses to the meal
  19. I-appreciate your food
  20. G-savor your favorite food for last
  21. B-eat without distraction
  22. N-chew food 20-40 times per bite
  23. O-eat to feel better when you finish
  24. O-take small bites