pace, notrace: eatslowlysit downwhileeatingeat withyour non-dominanthandsip wateror milkbetweenbitessavoryourfoodeat to feelbetterwhen youfinishappreciateyour foodmindfullycheck in:am ihungry?chew food20-40times perbiteput yourutensil downbetweenbitesnourishyourbodytake amindfulwalkavoidskippingmealsbring all ofyoursenses tothe mealeatwithoutdistractiontake amindfulpause beforeeatingsoothe andcomfortwithoutfoodshift outofautopilotresistjudgment;lose thecriticismtakesmallbiteslisten tocues ofhunger vsfullnesssavor yourfavoritefood forlaststopeatingwhensatisfiedpracticePLEASEskillspace, notrace: eatslowlysit downwhileeatingeat withyour non-dominanthandsip wateror milkbetweenbitessavoryourfoodeat to feelbetterwhen youfinishappreciateyour foodmindfullycheck in:am ihungry?chew food20-40times perbiteput yourutensil downbetweenbitesnourishyourbodytake amindfulwalkavoidskippingmealsbring all ofyoursenses tothe mealeatwithoutdistractiontake amindfulpause beforeeatingsoothe andcomfortwithoutfoodshift outofautopilotresistjudgment;lose thecriticismtakesmallbiteslisten tocues ofhunger vsfullnesssavor yourfavoritefood forlaststopeatingwhensatisfiedpracticePLEASEskills

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