Stopping the habit of watching shows during meals requires intentional changes to your eating environment, mindset, and routines. The key is to shift from distracted, mindless eating to mindful, focused eating, which improves digestion, satisfaction, and awareness of hunger cues.
First, **eliminate distractions** by turning off the TV, putting away phones, tablets, and other screens during meals. This helps your brain focus on the experience of eating rather than splitting attention between food and entertainment[1][3]. When you watch shows while eating, your brain does not register fullness signals properly, often leading to overeating or not fully enjoying your food[1].
Next, **create a pleasant and calm mealtime environment** that encourages relaxation and presence. This can include playing soft music, sitting at a dining table instead of in front of a screen, and engaging in light conversation if eating with others[2]. Making mealtime a dedicated time for nourishment rather than multitasking helps build a positive association with eating.
**Practice mindful eating techniques** to slow down and savor your food. This includes putting your fork down between bites, chewing thoroughly (20-30 times per bite), and paying attention to the flavors, textures, and temperature of your meal[1][3]. Mindful eating allows your brain to register fullness signals, which typically take about 20 minutes to reach the brain, preventing overeating[1][3].
Another effective strategy is to **establish regular meal times and routines**. Having set times for meals and snacks reduces the temptation to eat mindlessly while watching shows because you know when your next meal or snack will be[1][2]. Preparing meals in advance or pre-portioning snacks can also reduce impulsive eating triggered by boredom or distraction[1].
To further support this change, **add friction to the habit of watching shows while eating**. For example, store treats or snacks in opaque containers and place them in inconvenient locations, delete or temporarily disable food delivery or streaming apps during meal times, and use smaller plates to naturally reduce portion sizes[1]. These small environmental adjustments make it less automatic to eat while distracted.
**Replace the habit with alternative activities** that satisfy the urge to engage your mind without food. When you feel the impulse to watch a show while eating, try instead to focus on the sensory experience of your meal or engage in a conversation if dining with others[1]. If eating alone, consider listening to calming music or an audiobook without visuals, which can be less distracting than watching a screen.
It is also helpful to **check in with your hunger and fullness cues before and during meals**. Before eating, pause to assess how hungry you really are and what your body needs. During the meal, ask yourself if you are still enjoying the food or if you are eating out of habit or distraction[3]. This awareness helps prevent eating beyond fullness and reduces the need for external distractions.
For those who struggle with boredom eating or emotional eating, **develop alternative coping mechanisms** such as going for a short walk, practicing deep breathing, or engaging in a hobby during times when you might otherwise eat while watching shows[1]. This helps rewire your brain’s reward system to find satisfaction in activities other than distracted eating.
Finally, **build supportive habits gradually**. Start by designating one meal per day as a screen-free meal and increase from there. Celebrate small successes and be patient with yourself as you adjust to this new way of eating[2]. Over time, mindful eating without screens can become a natural and enjoyable part of your routine.
By combining these strategies—removing distractions, creating a mindful eating environment, establishing routines, adding friction to old habits, and developing alternative activities—you can effectively stop watching shows during meals and cultivate a healthier, more satisfying relationship with food.
