Mindful eating means paying full attention to the experience of eating — taste, texture, hunger and fullness — rather than eating on autopilot.

Why distraction matters

Studies show that eating while distracted, such as watching television or scrolling, tends to increase how much people eat at that meal and later in the day. Without attention, the brain registers less of the meal.

Five exercises to try

1. The hunger scale: before eating, rate your hunger from 1 (starving) to 10 (stuffed). Aim to start eating around 3–4 and stop around 6–7.
2. First three bites: pay complete attention to the first three bites — the flavour, texture and temperature.
3. Put down your fork between mouthfuls.
4. Screen-free meals: start with one meal a day.
5. Mid-meal pause: halfway through, stop for a minute and check how full you feel.

Emotional eating

Ask "am I hungry, or am I bored, stressed or tired?" If it isn't hunger, try a short walk, a glass of water or a conversation first. If eating feels out of control or causes distress, speak to your GP — support is available.