sip wateror milkbetweenbitesshift outofautopilotchew food20-40times perbitetakesmallbiteseat withyour non-dominanthandsavoryourfoodlisten tocues ofhunger vsfullnessavoidskippingmealssoothe andcomfortwithoutfoodnourishyourbodybring all ofyoursenses tothe mealpace, notrace: eatslowlyeatwithoutdistractionsavor yourfavoritefood forlastpracticePLEASEskillstake amindfulwalksit downwhileeatingeat to feelbetterwhen youfinishstopeatingwhensatisfiedput yourutensil downbetweenbitesappreciateyour foodmindfullycheck in:am ihungry?resistjudgment;lose thecriticismtake amindfulpause beforeeatingsip wateror milkbetweenbitesshift outofautopilotchew food20-40times perbitetakesmallbiteseat withyour non-dominanthandsavoryourfoodlisten tocues ofhunger vsfullnessavoidskippingmealssoothe andcomfortwithoutfoodnourishyourbodybring all ofyoursenses tothe mealpace, notrace: eatslowlyeatwithoutdistractionsavor yourfavoritefood forlastpracticePLEASEskillstake amindfulwalksit downwhileeatingeat to feelbetterwhen youfinishstopeatingwhensatisfiedput yourutensil downbetweenbitesappreciateyour foodmindfullycheck in:am ihungry?resistjudgment;lose thecriticismtake amindfulpause beforeeating

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