{HMW} Habit stacking: mindful eating without the mental effort

Dear Reader,

You already know what mindful eating looks like.

Pause before meals. Check in with hunger. Eat without your phone. Stop when you're satisfied.

The problem tends to be the gap between what you know you should do and what you actually do when you're rushing through lunch at your desk or standing at the counter eating leftovers straight from the container.

Here's the thing: willpower isn't the answer. Your brain doesn't need more reminders to "be more mindful." It needs a trigger that's already built into your routine.

That's where habit stacking comes in. Instead of trying to remember a new practice, you attach it to something you already do automatically. After you sit down with food, you take three deep breaths. After you pick up your fork, you rate your hunger 1-10.

After you pour your morning coffee, you check in: "am I actually hungry right now?"

Your easy win this week: Pick one thing you do every single day before eating—sitting down, opening the fridge, unwrapping your lunch. After you do that thing, pause for three conscious breaths.

That's it. No app, no journal, no complex routine. Just three breaths stacked onto something you're already doing.

One small stack, practiced consistently, builds the neural pathway that makes conscious eating automatic instead of effortful.

>>>If you want help identifying the right stacks for your specific routines and eating patterns, I'm offering free 30-minute coaching clarity calls this month.

We'll map out your daily rhythms and create custom stacks that actually fit your life. [Book your free call here].

Have it:

Interesting article alert: Are you a dimmer? (i.e. do you numb out?)

I had a shipping mishap with this company where they were not able to get a gift I had ordered to me in time for the holidays - so they offered me a generous store credit - and I ordered this. I can't wait (hope) it arrives! My birthstone is Aquamarine, what is yours?

Made it:

5-Senses Sunday

Greece through my senses: fava puree and vegan moussaka, the scent of citrus groves mixed with grilled meat, cool marble against my back when I was feeling awful, and more affectionate cats than I could count. This week's 5-Senses Sunday is less "perfect vacation" and more "what happens when you actually pay attention." What sensory details are you noticing in your own life right now?

Read 5-senses Sunday - Greece Edition here

Want it:

I just downloaded this app as a quick way to check nutritional components of foods I find in grocery and convenience stores sans product biases and marketing subterfuge.

Sleeping was a bit tough in Greece because of snoring (mine and others). Haven't decided yet if I want to invest in this but it might be worth it for certain situations.

Ingredient Spotlight:

Tangelo

If you've never tried a tangelo, think of it as the easy-going cousin of the orange family. It is sweet like a tangerine, juicy like a grapefruit, with that signature little bump on top that makes them easy to spot. They're at their best right now through early spring, and honestly, they're one of my favorite lazy snacks because that peel practically falls off in your hands.

Beyond the convenience factor, tangelos bring solid vitamin C and fiber to the table, plus they're incredibly versatile. I love them segmented into winter salads (they play really well with bitter greens and creamy cheese), juiced into vinaigrettes, or just eaten over the sink when I need something bright and refreshing. The juice also makes a great base for marinades if you're looking to add a subtle citrus note without the pucker of lemon.

One thing I appreciate about tangelos: they're not trying to be anything fancy. They're just a really good piece of fruit that happens to be in season when we could all use a little more brightness in our meals.

15 Tangelo Recipes No One Can Possibly Resist

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