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Track Your Mindful Eating Moments

Track Your Mindfuls – you are kindly invited!

For years we’ve been asked to track what we eat and how much we eat.  That’s all fine and good, but what about tracking how mindfully we eat?

I encourage you to try tracking your mindful eating moments.  First, set a simple goal: try to have one mindful eating moment per meal.  Mindful eating is often misunderstood as a kind of all-or-nothing approach to eating, where you’d commit to eating mindfully and then you’d have to eat mindfully all the time.  I think this is perfectionist overkill.  I think of mindful eating as an alarm clock.  A few moments of mindful eating  is enough to wake up the eating zombie.  After all, when we set an alarm-clock to go off in the morning, we don’t expect it to keep buzzing non-stop.  Same with mindful eating:  at a minimum, start the meal on a mindful note and appreciate the residual sense of presence.

So, set a modest goal: say, one savoring per meal.  In other words, aim to have a few experiential calories.  And then, when the meal is over, at some point, journal a bit about this moment of mindful eating.  Most of us eat at least 3 times a day.  Imagine if you got into a habit of having at least one mindful eating moment per meal – that’s over 1,000 precedents of mindful eating per year!  You can also journal about lost eating moments – i.e. about the effects of mindless eating…

Mindful eating isn’t a one-time choice – it’s a habit.  Build the habit of conscious eating one mindful eating journal entry at a time.

Mindful eating – as I have recently written – is a kind of yoga that unites your mind’s intention with your body’s eating behavior.  As such, a mindful eating journal is also an opportunity for you… to rediscover yourself.  Mindful eating moments are moments of intimacy and self-synchronization.  When you document what you are consciously eating, you might also get a glimpse into what is eating you psychologically.  Enough said.  I think that the benefits of journaling about moments of conscious eating are self-evident (no pun intended).

As for specifics, you can journal the classic way – pen + paper – or, since many of us are nowadays online, you could start an online journal (even possibly a live blog) devoted to your mindful eating.  Alternatively, you can use , a new free feature I am piloting on my site.  You are kindly invited!

Track Your Mindful Eating Moments

Pavel G. Somov, Ph.D.

Pavel Somov, Ph.D. is a licensed psychologist in private practice and the author of 7 mindfulness-based self-help books. Several of his books have been translated into Chinese, Dutch & Portuguese. Somov is on the Advisory Board for the Mindfulness Project (London, UK). Somov has conducted numerous workshops on mindfulness-related topics and appeared on a number of radio programs. Somov's book website is and his practice website is

Marla Somova, Ph.D. is a licensed psychologist in private practice in Pittsburgh, PA. She is the co-author of "Smoke Free Smoke Break" (2011).

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APA Reference
Somov, P. (2011). Track Your Mindful Eating Moments. Psych Central. Retrieved on January 22, 2020, from


Last updated: 9 Jul 2011
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