Being in control of How we eat is a super habit, that can save us a lot of extra pounds, and help us stay focused during periods of Stress. Mindful Eating, although it might helpful to some, may not be the easiest start for most of us. Find out an easier way to start taking control of How you eat.
18. I’m a
student at
Stanford
Monday, December 10, 12
19. and I
wanted to
answer this
question
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20. That was when I heard about
Mindful
Eating
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21. What is
Mindful
Eating?
Mindful Eating is a practice that promotes
full awareness of food during its consumption
Monday, December 10, 12
22. It is an application of Mindfulness, a
buddhist philosophy
emphasizing the importance of
Being in the moment
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23. What Does a
Mindful Eater
Do?
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24. Experts who teach Mindful Eating focus on
Identifying Tastes,
Observing Colors,
Smelling Aromas,
Noticing Textures...
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25. It may work for the Monks...
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26. But maybe not for these guys...
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27. So I tried to define a
practical framework for
Mindful Eating
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28. Introducing The 3 p’s
of
Mindful
Eating
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29. I based my experiments on
Presence Pace Portion
Here are the Results...
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30. Staying focused on the food
Presence
Barriers: Laptop, Cell-phone, Conversations,
TV, Book
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31. Insight: Students are not motivated to stop
checking their cell phones
Presence
“I feel guilty when I take a break from my
email when I have a lot to do...” Jack.
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32. Insight: Students want to have conversations
Presence
“Eating is a social activity, I enjoy food better
with my friends!” Allie.
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33. Eating at a slower pace
Pace
by taking smaller bites, chewing more,
chewing slower or pausing
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34. What few people realize, is that counting
your chews will make you chew more
Pace
chewing more
I know this because students have said that
focusing on counting has increased their chews
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35. Another thing few people realize is that a metronome
can be used to regulate the chewing pace
Pace
chewing slower
Students have experienced up to 25% reduction
in pace by using a metronome for 25 minutes
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36. Insight: It’s easy to sync chewing to auditory beat
Pace
chewing slower
Insight: Students won’t use a metronome on their
own, they said it’s annoying and socially awkward
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38. Portion
Thought: A bite counter would be useful to
track the average number of bites per meal
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39. The 3 p’s
Presence Pace Portion
Were difficult to achieve
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40. WHY?
Because most of the behaviors in question
are new to the users
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41. WHY?
Because most of the behaviors in question
are new to the users
example: Count chews as you eat
example: Put fork down every 10 bites
example: Listen to Music/Metronome while you eat
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42. I realized that Getting Stanford Students to
Eat
Mindfully
is completely different from trying to
reduce their Mindless Eating
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43. It’s like trying to get a hyperactive person
to Meditate
When they can’t even sit for more than 5
minutes on a chair!
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44. But Fear not, testing leads
to learning
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45. Introducing
Mindful self-indulgence
for Mere Mortals
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46. It’s all about controlling
Behaviors you’re
already doing
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47. Here are
3 tiny steps
to start with
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48. Hard to Stop looking at your
phone?
1 -Schedule distractions!
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51. When you start feeling full,
Pick 1 high satisfaction food
2 -CHoose your victim
“I think I’m almost full. I will
only eat of that Chocolate Cake”
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52. Track and Put an Upper
bound on Excesses
3 -Limit the excess
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53. 3 -Limit the excess
“I’m only going to eat 10 bites
of that Chocolate Cake”
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54. Awareness and tracking
of undesirable behaviors
is the first step
to Eating Mindfully
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55. Thank you
for Viewing!
Monday, December 10, 12
56. Follow me
for more
Behavior Design
content
Elie Noune,
@elienoune
Monday, December 10, 12