shift outofautopilotput yourutensil downbetweenbitesbring all ofyoursenses tothe mealeat to feelbetterwhen youfinisheat withyour non-dominanthandsip wateror milkbetweenbitespracticePLEASEskillsmindfullycheck in:am ihungry?sit downwhileeatingavoidskippingmealspace, notrace: eatslowlyappreciateyour foodlisten tocues ofhunger vsfullnesstake amindfulwalknourishyourbodytakesmallbitessoothe andcomfortwithoutfoodeatwithoutdistractionsavor yourfavoritefood forlasttake amindfulpause beforeeatingstopeatingwhensatisfiedchew food20-40times perbiteresistjudgment;lose thecriticismsavoryourfoodshift outofautopilotput yourutensil downbetweenbitesbring all ofyoursenses tothe mealeat to feelbetterwhen youfinisheat withyour non-dominanthandsip wateror milkbetweenbitespracticePLEASEskillsmindfullycheck in:am ihungry?sit downwhileeatingavoidskippingmealspace, notrace: eatslowlyappreciateyour foodlisten tocues ofhunger vsfullnesstake amindfulwalknourishyourbodytakesmallbitessoothe andcomfortwithoutfoodeatwithoutdistractionsavor yourfavoritefood forlasttake amindfulpause beforeeatingstopeatingwhensatisfiedchew food20-40times perbiteresistjudgment;lose thecriticismsavoryourfood

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