Personal Experience

I first got into the habit of eating without a screen because of a study I joined in Vancouver in 2018. It all started with a raisin. Yep, one gross, wrinkly, disgusting raisin. Dr Brotto had us hold it, stare at it, and examine the colour and texture. Then, we were supposed to eat it… slowly. Like, one raisin over ten minutes. I don’t like raisins and thought it was a bit silly at first, it was also weird and honestly, again yuk, a raisin. After that week of raisin meditation, I decided to take the same approach with my regular meals. I wanted to break from infinitely scrolling on Netflix to find something to watch and finally go back to my one true love Arrested Development, and then eat my now cold food.

At first, it was frustrating, and my instinct was, "Let’s eat and get on with it." But I stuck with it because I figured there was more to learn. To break the pattern, I started eating in the kitchen instead of the living room. Looking at the walls, which had no moving images, booooring. Then came the battle with my phone. Going from one app to the other, so I deleted the apps and left my phone in the other room. Out of sight, out of mind, right?

It wasn’t instant, but about a month in, I noticed something, I wasn’t eating until I felt sick anymore. For the first time in years, I realized I could stop eating when I was actually full, not just when my plate was empty, or the pots and pans were. Without even trying to diet, or stop feeling sick, I was eating slower, and less. And because of that, I felt better. I remember a day that was so bad, that I wasn’t even able to stand up straight after food, doing so was making me sick! I had to walk bent forward. And now, no post-meal nausea, no food comas, just energy and lightness.

Don’t get me wrong, life happens, and I don’t stick to this 100% all the time. There are days I go back to eating too much while glued to the TV. But writing this reminds me why I started in the first place and makes me want to get back to it. I remember clearly when I was doing this consistently, everything got better. My food tasted amazing, my body felt good, and I even saved money because I wasn’t overeating. Plus, no scrolling rabbit holes sucking my time away, turns out, social media is often garbage and nothing interesting happens while I’m eating.

Now, when I eat with my partner and kids, we are never in front of screens, no TV in the kitchen and no phone at the table. Instead, we talk, laugh, and share stories. Sure, the kids try to sneak off to the TV as soon as they’re done, but those few moments together are worth it. Let’s face it, the food tastes way better when I’m actually paying attention.

 

How to Keep It Up

Eating without a screen for 30 days if you’re a scroller is not easy and building the habit takes effort. Here are some practical tips to make it stick:

• Schedule your meals: Use your planner to write down mealtimes, and commit to them like an appointment, a date with yourself. Lucky hot stuff you!
• Set the stage: Eat in a specific spot, like your kitchen or dining table, to create a dedicated screen-free eating zone.
• Start small: Begin with one meal or snack per day without screens to ease into the habit.
• Plan your meals: Decide what to eat ahead of time so you’re not tempted to scroll while figuring it out.
• Leave screens behind: Keep your phone in another room or turn it off during meals.
• Distract yourself with mindfulness: Focus on the texture, taste, and smell of your food to stay present. Eat slowly.
• Pair it with cooking: Prepare your own meals to connect with the food you’re eating. (There is also a 30-day challenge for this!)
• Get an accountability buddy: Encourage someone else to try this with you for mutual support. Teaming up makes it more fun and also easier on top of solidifying connections.
• Reward yourself: Celebrate milestones, like a week of screen-free meals, with a treat or activity you enjoy.

 

Abrasive Truth

Stop the bullshit excuses. "I don’t have time" or "It’s too boring" these are garbage reasons. It’s not like you’re hosting a Michelin-starred dinner, just eat your food for 15 minutes. If you can binge-watch an entire series on Netflix, you can spare those minutes to be present. And let’s be real: nothing interesting will happen on any app while you eat. The same garbage will be there waiting for you after your food.

 

The Facts

• Screen Time and Ultra-Processed Food Consumption: Journal of the Academy of Nutrition and Dietetics in 2024 found that adolescents with increased screen time were more likely to consume UPFs, which are often high in sugars and fats. (LINK)
• Screen Time and Cognitive Function: Excessive screen time can negatively impact cognitive functions such as learning, memory, and mental health in adults. A study highlighted by Stanford's Center for Longevity in 2024 suggests that increased screen use among adults may harm these cognitive abilities and potentially lead to increased stress and anxiety. (LINK)
• Mindful Eating and Emotional Eating: Practicing mindful eating has been shown to reduce emotional eating behaviors. A study published in Frontiers in Psychology in 2020 demonstrated that participants who engaged in a mindful eating program experienced a decrease in emotional eating and an improvement in their relationship with food. (LINK)

 

 Podcast

Life After Diets Podcast: Episode 110, 'But I Can't Eat Without a Screen'

Too Much On Her Plate Podcast: Episode 109, 'Mindful Eating: How to Do It'