The Mental Mindful Eating Habit That Can Change Your Relationship with Food

I was watching a TED Talk—or maybe it was a YouTube short—when the speaker said something that stopped me in my tracks: 

Habits are things we do unconsciously. 

He explained that habits can only be changed once we identify them.

That idea hit me deeply because it revealed a turning point in my own journey with mindful eating.

Once we become aware of a behavior, we have the power to change it. Always.

The tricky part? Feeling motivated to eat better or build healthier routines isn't a habit—it’s a conscious decision. A true habit happens when you're not thinking about it. And when eating habits feel automatic, we often assume we’re powerless. But the moment we realize that our habits are actually choices, we reclaim the power to shift how we think—and ultimately, how we live.

Today, I want to share a simple but powerful mental habit that can transform your relationship with food. It’s one of the most important mindful eating habits to start doing daily, especially if you’re ready to break free from autopilot and make intentional choices about how you nourish your body.

Find When You Are Mindlessly Eating Food

Another powerful step in building mindful eating habits is to notice when you’re eating without thinking.

For me, it happened while I was cooking. The smells were irresistible, and I’d often snack on cheese, deli meat, or crackers before dinner was even ready. The problem? By the time I sat down to eat, I wasn’t hungry anymore. I was full before the meal even began.

Mindless eating often happens during transitional or emotional moments—scrolling through your phone, watching TV, or even when you're just bored. But here’s the truth: 

When we eat mindlessly, we’re reinforcing habits. 

The heart of mindful eating is simply this: eat with awareness. Put food in your mouth only when you’re fully present.

I remember a childhood friend who never wanted to have sleepovers at her house. Eventually, I learned she was hiding something: another friend found food crumbs in her bed. She had been secretly binge eating at night, ashamed of her behavior. Her public habits told one story, but in private, she was battling a food addiction rooted in secrecy and shame.

It Takes Courage

It takes real courage to face where we fall short.

It’s not just the food—it’s not the sweet, salty, spicy, or sour flavors that hook us. It’s the deeper choice we avoid confronting. Just like alcohol, food can become an escape. Some people put down the drink easily, while others spiral deeper into addiction. Why? It often starts with mindlessness.

And yes—there’s more to addiction and behavior than just mindfulness, but this is where the journey begins.

No one dreams of growing up and having an unhealthy relationship with food, or anything else. But these attachments often begin subtly:

• Through manipulative marketing tactics

• From the influence of our social circles

• By mirroring the eating habits of the people who raised us

Whatever the cause, it takes courage to stop and say: This habit isn’t working for me anymore. It takes humility to look in the mirror and ask: Where is the leaky faucet in my diet?

Find Where You Are Emotionally Dependent

Let’s go back to the alcohol example. For many, alcohol acts as a crutch. If you’re sad, it becomes a companion. If you’re nervous in a social setting—especially as a single person—it’s what people call “liquid courage.”

But it’s not just alcohol. Food—and really anything—can have the same emotional pull.

Emotional dependency isn’t exclusive to substances like alcohol or drugs. It can be wrapped up in our daily habits and go unnoticed for years. For me, stress became a trigger. When I was overwhelmed, everything suddenly became urgent—including my next meal. I’d spiral into thoughts like:

“I need to do this and this and this—gasp—when will I eat dinner? I’m going to starve, and then I’ll ruin my metabolism…”

Sound familiar?

So I’d grab food immediately to quiet the chaos. Then later, I’d still eat dinner—even though I wasn’t truly hungry. It wasn’t physical hunger I was responding to—it was emotional.

I also struggled with social anxiety at events like Super Bowl Sunday. I didn’t watch football, but I’d go to parties for the social part. Still, I felt awkward. So instead of just standing and chatting with friends, I’d gravitate toward the snack table—chicken wings and jalapeño poppers became my shield. Food made the event feel easier. It felt like my sidekick in the awkwardness.

Writing Helped Me Identify My Mindful Eating Habits

What helped me the most in identifying these patterns was writing.

Writing has always been the way I process life. Back in college, I’d record lectures and take notes—not just to remember facts, but to truly understand them. I’ve filled journals over the years, pouring out thoughts, lessons, and realizations. So naturally, when it came to mindful eating, I turned to writing again.

Every morning—or evening—I’d reflect on my food choices. I’d ask myself questions and write them down. I logged my meals in MyFitnessPal and paired that data with journaling:

• How hungry was I, really?

• Was I eating for nourishment—or fear?

• Did I meet my calorie goal but still feel like I overate? Why?

And slowly, something clicked.

I realized I was eating not because I was hungry, but because I was afraid of undereating. That fear was rooted in anxiety—not reality.

Journaling became one of the most important mindful eating habits I developed. It helped me become aware of my emotional triggers, break free from fear-based choices, and reconnect with my body’s true needs.

Final Thoughts

Mindful eating isn’t just about slowing down or chewing more—it’s about waking up to the why behind your choices. Identifying your current eating habits, recognizing emotional triggers, and becoming aware of moments when you eat without thinking—these are the mindful eating habits to start doing daily if you want lasting change. And the best part? You don’t have to do them perfectly. You just have to start noticing.

Your Turn

Grab a notebook—or open a fresh note on your phone—and reflect on one question today: 

What eating habit have I accepted as normal that may not actually be serving me?

Start there. And if this post resonated with you, I’d love for you to share it or leave a comment letting me know which part hit home. You can also subscribe to get more insights, encouragement, and practical tools for your mindful eating journey delivered straight to your inbox.

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