As Spangle says, " As with any skill, listening to your body requires practice." I always eat really fast because I have to get to the next classroom to observe or the next meeting with my boss or must prep for the next lesson or training. So, I eat at my desk or on the run and usually don't even notice the eating pause. I am already in the car driving to my next destination and while in the car is when I realize that I ate too much.
- Set a timer so that I will be finishing the last bite when the timer is up
- No more eating at my desk, standing up or in the car
- Make a game of catching yourself and others at the table doing the eating pause
- Teach the eating pause to others and record their responses in your magic notebook