Delay. Distract. Decide.

Hey everyone, it's Karen here. We'll be discussing nighttime eating this week, during which I will briefly mention a strategy called "Delay. Distract. Decide" (which is also referred to as "urge surfing").  It can be a really helpful tool, so I want to be sure I explain it more in-depth for those who might be interested!

Nighttime eating can be tricky because we first have to decide if we are truly physically hungry, or if we are eating for some other reason like boredom, stress or habit (of course the dilemma can happen any time of day). For many reasons, this is a tough distinction to make, and "Delay. Distract. Decide." can guide you in doing that. It can also be helpful if you know you are not physically hungry, but feel a strong compulsion to eat anyways. 

So let's break it down and look at how you can practice this strategy: 

• DELAY making a decision about eating for a predetermined amount of time (ten to fifteen minutes might be a good place to start). Set a timer if you would find that helpful. What you are doing here is delaying yourself from acting impulsively upon your urges. It's very similar to how you might "count to ten" when you feel angry to avoid blowing up. 

• DISTRACT yourself with non-food activities. Waiting will allow you to have a less impulsive response and help give you clarity on what is really going on. The idea is to give yourself a cooling-off from the "hot thoughts" you are having. It's important to find things that are both easy and fairly pleasurable to do (you also want to ensure they do not involve food). Some ideas might include texting a friend, watching funny or inspiring videos on YouTube, tidying ups a small area in your home, working a puzzle, playing a game on your phone, reading, doing a brief meditation or breathing exercise or taking a short walk. 

• DECIDE whether or not you will eat. It is okay if you decide to eat, as long as it is an intentional choice. Or you may realize that the urge has passed and that you are no longer thinking about eating (you surfed the urge)! This might also be a good time to remind yourself about the reasons you are trying to make more mindful choices around food. 

I like to call this practice a "mental pause button." It gives you space to let the panic of the urge to eat subside and moves your thinking into a calmer space. It improves the odds that you will make a decision you feel at peace with (regardless of whether you chose to eat or not). This practice may feel forced or unnatural at first. We are not a culture comfortable with waiting. But as Aristotle said, "Patience is bitter, but its fruit is sweet."