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Mindful Eating Tracker (Update)

Mindful Eating Tracker is now about 2 months old.  Here’s what I wrote about it in February:

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 is, in a manner of speaking, 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-synchronizationWhen 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. 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 Mindful Eating Tracker, a new free feature I am piloting on my site.  You are kindly invited!

Here’s a sample of participants’ thoughts and comments. 

April 11th, 2010 | Participant wrote:  “I just started eating mindfully last week. What strikes me is how much calmer I feel overall. I still have to get through the same 100 things a day, and some of them still have to be done at 90 miles an hour while tapdancing and conducting at the same time (or at least it feels like it!), but now I can get through that same workday and feel calm and composed throughout and after. Wow! “

April 8th, 2010 | Participant wrote: “84% Chocolate = 100% Delight; one bite, just a taste of; I am enough.”

March 2, 2010 | Participant wrote: “Now…I have been sitting here savoring the wonderful aroma of my nuclear hot coffee…which I hope will be just as delicious to taste as it is to smell. Will the vegetable soup I eat for lunch be as delightful? I believe it can be!:

March 13, 2010 | Participant wrote: “I find it helpful when striving to be mindful in my eating to change from the norm. So instead of having a snack of one kind of anything if I mix several types of dried fruit or nuts together, as an example, the difference helps me to focus. Each bite with its different texture and flavor stops you for a moment. This helps me to be present when eating.”

March 13, 2010 | Participant wrote: “A snack of nuts. Mix that I put together. Closing my eyes as I enjoy them. Focusing on the texture of each nut in my fingers before I pop it in my mouth. Then savoring the flavor, the texture and the size. This snack becomes an experience with food and the moment. Just this moment and nothing more or less.”

April 23, 2010 | Participant wrote: “I actually find mindful emotional eating more satisfying than mindless. When I decide that I really need some comfort food & I acknowledge why I know that I am taking care of myself. I don’t just plow through mac & cheese, but I eat a healthy amount but enjoy every moment of that self care.”

March 28, 2010 | Participant wrote: “noticed a whole load of complex mind stuff going on on friday night when faced with a meal out at an Italian restaurant. interested to see whether i could maintain mindful eating when in a large group of people, noticed the strong urge to indulge myself clashing with the desire to eat healthily and not overeat, also the tension between being mindful of eating and being fully involved in conversations. went for seafood pizza, a lot of which went down fairly mindlessly, but declined pudding as i noticed i was no longer hungry, which is a first i think!! ”

April 1, 2010 | Participant wrote: “Mindful at work: Place plate in front of computer. Read info on computer. Stop. Chew slowly with eyes closed. Occasional savor. Swallow. Put down fork. Sip. Return to computer screen. Repeat for 25 minutes. Wow, what a nice long meal!”

April 25, 2010 | Participant wrote: “I have been questioning : “Is this mindful?” I mean-was the third bite of apple mindful? Maybe not-I felt too full afterward, so clearly I overate. Was it mindful to drive across town in peak hour traffic to get a snack I have been craving? Was it still mindful just because I noticed that I had eaten my lunch fast, without concentrating too much on the flavors, but concentrating heavily on the very interesting discussion I was having with a friend? I want the little elf that pops up after meals with a scorecard and pointers on how to do it more mindfully next time!!”
March 24th, 2010 | Participant wrote: “Today’s goal – stop, even for just a moment, and actually taste what goes in my mouth.”

March 15th, 2010 | Participant wrote: “flavours are becoming more intense: porridge with honey and sliced banana. mmmmm. how come i used to think porridge tasted like polyfilla? lentil dhal and rice. mmmmmmmmmm! oh the smell! what is that? cumin? cardamom? garlic? fenugreek? tiny blob of lime pickle, wow! sweet, sweet mango chutney, what a combination!”

March 15th, 2010 | Participant wrote: “Stress load building, craving sugar. I don’t keep sweets on hand, but I do keep ingredients for cookies. Slowly take out the bowls, recipe, ingredients. Measure, stir, watch it turn into food. Bake the cookies. Send half to the neighbor kids. Eat three, on a plate, with a glass of milk. Savor the fresh cookies, then back to work.”

March 3d, 2010 | Participant wrote:  “I heart my kitchen. I just walked in and felt the instant welcoming glow of my kitchen – filled with food! I am cooking dinner for my family as I mindfully prepare the foods they like, and then I will be grateful for the moments we share at the table. Coming to the table with all of my senses…….”

Come visit, bring your senses with you.  Mindful Eating Tracker is free.  No sign-up or registration is required. See you there, in the here and now of “just eating.”


Here’s the original post from Feb. 25th, 2010:  Tracking Your Mindfuls

Mindful Eating Tracker (Update)

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). Mindful Eating Tracker (Update). Psych Central. Retrieved on February 20, 2020, from


Last updated: 9 Jul 2011
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