The Mindful Eating Challenge

One of the toughest challenges for me is staying conscious of food. Sometimes, I catch myself eating without even realizing I made that choice. It’s like something in me bypassed my awareness, and I reached for comfort instead of intention. These moments are difficult. I feel like I’ve let myself down—like I lost sight of who I want to be and gave in to an old habit.

For me, emotional eating is the struggle. Food is comforting, but only for a moment. The real challenge is staying present—aware of what I’m eating, why I’m eating, and how it makes me feel.

That’s where today’s challenge comes in: for the next 24 hours, chew every bite 30 times.

It sounds simple, but it’s not easy.

Chewing 30 times forces you to slow down. It keeps you present. It shifts eating from something automatic to something intentional. And when eating becomes intentional, a few things happen. First, digestion improves—breaking food down more thoroughly helps the body absorb nutrients better. But the real benefit? It brings awareness back into the moment.

It’s not just about the body—it’s about the mind. When we slow down, we notice more. The flavors, the textures, the satisfaction of food. We also give ourselves space to check in: Am I still hungry? Do I even like what I’m eating? Am I choosing this for nourishment or for comfort?

Chewing 30 times may feel unnatural at first. It might even be frustrating. But that’s part of the challenge—to break the habit of mindless eating and replace it with awareness. Because the more aware we are, the more control we have over our own mind and body.

ACTION: For the next 24 hours, chew each bite 30 times. Notice what shifts—not just in how you eat, but in how you feel while eating.