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Mindful Eating
     For Mere Mortals

        By Elie Noune     Stanford University
Monday, December 10, 12
We live
     in a
  Stressful
   World


Monday, December 10, 12
Where
everything
  moves
   Fast


Monday, December 10, 12
and we
   barely
  have time
     to
    EAT...

Monday, December 10, 12
FOOD, is one of
                             our most
                            important
                            sources of
                             Pleasure
Monday, December 10, 12
But when it Comes to
         Eating our Food...


Monday, December 10, 12
We’re often distracted
       with something else



Monday, December 10, 12
We chew and swallow
           fast
Monday, December 10, 12
And we end up
                           eating More


Monday, December 10, 12
and More...


Monday, December 10, 12
We call this...


                          Mindless
                           Eating


Monday, December 10, 12
According to the CDC

                     More than 34% of US
                      adults are obese
Monday, December 10, 12
Choosing what food to
              eat is very important

Monday, December 10, 12
controlling
                   How we eat it is also
                    equally important
Monday, December 10, 12
The
                          Question
                            is...
Monday, December 10, 12
How do we get
                          Stressed People like
                      Stanford Students

                    to watch HOW they eat
                       in Dining Halls?
Monday, December 10, 12
Hi, I’m
                           Elie


Monday, December 10, 12
I’m a
                          student at
                           Stanford


Monday, December 10, 12
and I
                           wanted to
                          answer this
                           question



Monday, December 10, 12
That was when I heard about

                          Mindful
                          Eating


Monday, December 10, 12
What is
                          Mindful
                          Eating?

  Mindful Eating is a practice that promotes
full awareness of food during its consumption

Monday, December 10, 12
It is an application of Mindfulness, a
                    buddhist philosophy




                      emphasizing the importance of

         Being in the moment
Monday, December 10, 12
What Does a
                      Mindful Eater
                         Do?
Monday, December 10, 12
Experts who teach Mindful Eating focus on


                          Identifying Tastes,
                          Observing Colors,
                          Smelling Aromas,
                          Noticing Textures...
Monday, December 10, 12
It may work for the Monks...

Monday, December 10, 12
But maybe not for these guys...
Monday, December 10, 12
So I tried to define a
              practical framework for
                          Mindful Eating

Monday, December 10, 12
Introducing            The 3 p’s
                             of
                           Mindful
                           Eating
Monday, December 10, 12
I based my experiments on




   Presence               Pace      Portion


                          Here are the Results...
Monday, December 10, 12
Staying focused on the food




                                Presence

Barriers: Laptop, Cell-phone, Conversations,
                TV, Book
Monday, December 10, 12
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.
Monday, December 10, 12
Insight: Students want to have conversations




                          Presence

“Eating is a social activity, I enjoy food better
            with my friends!” Allie.
Monday, December 10, 12
Eating at a slower pace




                                 Pace

            by taking smaller bites, chewing more,
                 chewing slower or pausing
Monday, December 10, 12
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
Monday, December 10, 12
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
Monday, December 10, 12
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
Monday, December 10, 12
Portion

Knowing when you’re full, and not exceeding
              your limit
Monday, December 10, 12
Portion

    Thought: A bite counter would be useful to
   track the average number of bites per meal
Monday, December 10, 12
The 3 p’s
   Presence                        Pace       Portion


                          Were difficult to achieve
Monday, December 10, 12
WHY?
Because most of the behaviors in question
         are new to the users




Monday, December 10, 12
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
Monday, December 10, 12
I realized that Getting Stanford Students to


                            Eat
                          Mindfully

            is completely different from trying to
                 reduce their Mindless Eating
Monday, December 10, 12
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!
Monday, December 10, 12
But Fear not, testing leads
          to learning

Monday, December 10, 12
Introducing


       Mindful self-indulgence
                           for Mere Mortals

Monday, December 10, 12
It’s all about controlling

                          Behaviors you’re
                           already doing

Monday, December 10, 12
Here are

                           3 tiny steps
                          to start with

Monday, December 10, 12
Hard to Stop looking at your
                                    phone?

     1 -Schedule distractions!


Monday, December 10, 12
1 -Schedule distractions!
                          “Every 20 bites, I AM going to
                                check my phone”
Monday, December 10, 12
Anticipate the self-indulgence,
                       choose quality over quantity

                  2 -CHoose your victim


Monday, December 10, 12
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”
Monday, December 10, 12
Track and Put an Upper
                             bound on Excesses

                          3 -Limit the excess


Monday, December 10, 12
3 -Limit the excess
                          “I’m only going to eat 10 bites
                             of that Chocolate Cake”
Monday, December 10, 12
Awareness and tracking
of undesirable behaviors
     is the first step
                          to Eating Mindfully
Monday, December 10, 12
Thank you
                          for Viewing!


Monday, December 10, 12
Follow me
                             for more
                          Behavior Design
                              content

                                Elie Noune,
                                @elienoune

Monday, December 10, 12

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Mindful Eating for Mere Mortals

  • 1. Mindful Eating For Mere Mortals By Elie Noune Stanford University Monday, December 10, 12
  • 2. We live in a Stressful World Monday, December 10, 12
  • 3. Where everything moves Fast Monday, December 10, 12
  • 4. and we barely have time to EAT... Monday, December 10, 12
  • 5. FOOD, is one of our most important sources of Pleasure Monday, December 10, 12
  • 6. But when it Comes to Eating our Food... Monday, December 10, 12
  • 7. We’re often distracted with something else Monday, December 10, 12
  • 8. We chew and swallow fast Monday, December 10, 12
  • 9. And we end up eating More Monday, December 10, 12
  • 11. We call this... Mindless Eating Monday, December 10, 12
  • 12. According to the CDC More than 34% of US adults are obese Monday, December 10, 12
  • 13. Choosing what food to eat is very important Monday, December 10, 12
  • 14. controlling How we eat it is also equally important Monday, December 10, 12
  • 15. The Question is... Monday, December 10, 12
  • 16. How do we get Stressed People like Stanford Students to watch HOW they eat in Dining Halls? Monday, December 10, 12
  • 17. Hi, I’m Elie Monday, December 10, 12
  • 18. I’m a student at Stanford Monday, December 10, 12
  • 19. and I wanted to answer this question Monday, December 10, 12
  • 20. That was when I heard about Mindful Eating Monday, December 10, 12
  • 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 Monday, December 10, 12
  • 23. What Does a Mindful Eater Do? Monday, December 10, 12
  • 24. Experts who teach Mindful Eating focus on Identifying Tastes, Observing Colors, Smelling Aromas, Noticing Textures... Monday, December 10, 12
  • 25. It may work for the Monks... Monday, December 10, 12
  • 26. But maybe not for these guys... Monday, December 10, 12
  • 27. So I tried to define a practical framework for Mindful Eating Monday, December 10, 12
  • 28. Introducing The 3 p’s of Mindful Eating Monday, December 10, 12
  • 29. I based my experiments on Presence Pace Portion Here are the Results... Monday, December 10, 12
  • 30. Staying focused on the food Presence Barriers: Laptop, Cell-phone, Conversations, TV, Book Monday, December 10, 12
  • 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. Monday, December 10, 12
  • 32. Insight: Students want to have conversations Presence “Eating is a social activity, I enjoy food better with my friends!” Allie. Monday, December 10, 12
  • 33. Eating at a slower pace Pace by taking smaller bites, chewing more, chewing slower or pausing Monday, December 10, 12
  • 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 Monday, December 10, 12
  • 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 Monday, December 10, 12
  • 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 Monday, December 10, 12
  • 37. Portion Knowing when you’re full, and not exceeding your limit Monday, December 10, 12
  • 38. Portion Thought: A bite counter would be useful to track the average number of bites per meal Monday, December 10, 12
  • 39. The 3 p’s Presence Pace Portion Were difficult to achieve Monday, December 10, 12
  • 40. WHY? Because most of the behaviors in question are new to the users Monday, December 10, 12
  • 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 Monday, December 10, 12
  • 42. I realized that Getting Stanford Students to Eat Mindfully is completely different from trying to reduce their Mindless Eating Monday, December 10, 12
  • 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! Monday, December 10, 12
  • 44. But Fear not, testing leads to learning Monday, December 10, 12
  • 45. Introducing Mindful self-indulgence for Mere Mortals Monday, December 10, 12
  • 46. It’s all about controlling Behaviors you’re already doing Monday, December 10, 12
  • 47. Here are 3 tiny steps to start with Monday, December 10, 12
  • 48. Hard to Stop looking at your phone? 1 -Schedule distractions! Monday, December 10, 12
  • 49. 1 -Schedule distractions! “Every 20 bites, I AM going to check my phone” Monday, December 10, 12
  • 50. Anticipate the self-indulgence, choose quality over quantity 2 -CHoose your victim Monday, December 10, 12
  • 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” Monday, December 10, 12
  • 52. Track and Put an Upper bound on Excesses 3 -Limit the excess Monday, December 10, 12
  • 53. 3 -Limit the excess “I’m only going to eat 10 bites of that Chocolate Cake” Monday, December 10, 12
  • 54. Awareness and tracking of undesirable behaviors is the first step to Eating Mindfully Monday, December 10, 12
  • 55. Thank you for Viewing! Monday, December 10, 12
  • 56. Follow me for more Behavior Design content Elie Noune, @elienoune Monday, December 10, 12