It can be hard to sit and wait for 20 minutes to feel full. Create a habit of doing something right after to make it easier.

Here are some ideas:

• Clean up the meal.
• Move the food away and enjoy the company.
• Clear the table and enjoy the company without food.
• Have a cup of tea.
• Leave the kitchen altogether.
• Go sit in a relaxing room
• Save this time for something indulgent that you are looking forward to. This can really work if you really keep it for this time.
• Read something
• Practice a new language
• Watch TV
• Play a game
• Call a friend you want to connect with
• Crochet or another hobby that uses your hands
• Draw or journal
• Meal plan for the next day
• Work on something that you thought you didn’t have time for
• Help kids with homework
• Play with a pet

Pay attention to what works for you best. Some of us do better by avoiding all food triggers altogether, so getting out of the kitchen is best. You may be able to clean up in the kitchen without being tempted to eat.

Challenge: Pick something and try it for a week.