Inflexible eating routines are a common cause of mindless eating. Routines and repetition help to simplify he world. We create categories and lists of what we “like,” what we “don’t like,” and what is “okay” to help us make the sometimes overwhelming decision of what to eat. We like to make these decisions simply and quickly. When concerned about their weight, people also create other categories, such as “too fattening” or “bad.” The downside of routine is that we start to make our choices mindlessly, losing sight of why we eat what we eat. We consume food without diligent thought or true enjoyment. We invent limited menus based on emotional reflexes rather than mindful eating habits. The most common way my clients divide food is into “safe” or “unsafe” groups. Often, a food is unconsciously assigned to a negative category and stays there unless liberated by the list maker. For example, Amy believed she ate in a healthy manner, until she took a conscious inventory. Her rigid menu consisted mostly of salad and plain bagels. Although she loved a wide variety of foods, she ate these two foods because they are low in fat. Choosing to eat only these two foods answered the emotionally loaded question, “What should I eat?” quickly and thoughtlessly. She feared cheese, meat, and avocados because she read they have high fat contents. She never ate them because of the anxiety they caused. She believed eating them would immediately result in weight gain. Although her mindless eating routines allowed her to feel guilt-free in the moment, this approach had long term consequences. She became bored with what she ate, and more importantly, it reduced her intake of crucial protein, vitamins, and minerals. Then, her belief that she “couldn’t and shouldn’t” eat various foods began to prey on her mind. Ironically, this made her angry. Fighting with herself about the foods she allowed herself to eat drained her energy and robbed her of the joy of eating.

skill builder: create new eating habits

1. Make two lists, one of the foods you eat “mindfully,” and the other of the foods you eat “mindlessly.” Foods eaten “mindlessly” are those you avoid, restrict, define as “bad,” those that produce strong emotions of guilt, and/or induce over- or out-of-control eating. Mindful foods may produce emotions, but they are mostly positive or neutral emotions. Mindful foods are eaten willingly, without reservation or fear. If youdon’t divide foods into these categories consciously, you may have an internal sense of your emotionalreactions (carefree eating versus eating that results in guilt, stress, or fear). Getting in touch with the wayyou react to each of these categories of foods is important. The first step to changing any behavior is to become more aware of it. Bring these categories into your conscious, deliberate thoughts.
2. Next, think about how to take food out of the two categories. Remove the “bad” label from a cookie by giving it a purpose. Is your intention to have a snack? If so, eat the cookie in mindful bites, or use it to satisfy a raving for sweets. Or, give yourself a prescription for a once-a-day dose of a cookie. Start with the foods you eat mindlessly. As you begin to be more comfortable, start to experiment by sampling foods you’ve completely cut out of your diet, or foods that you are intensely afraid of or are reluctant to eat. Conquer your fears.
3. Break out of your standard routine. Whether you go to the grocery store and buy the same items week after week, or zoom down the aisles looking for the Specials, do something different. Examine and buy an exotic fruit like a mango, papaya, or an Asian pear. Or, try a loaf of gourmet whole wheat bread. Add a touch of spice and variety to your meals. Walk through the store mindfully examining each item. Be aware of products you’ve never noticed before. Touch and turn over packages, smell the fruits, examine everything, and buy a new food.

excerpt from Eating Mindfully: How to End Mindless Eating & Enjoy a Balanced Relationship with Food by Susan Albers, Psy.D.