Participant,
“It’s all because I eat too fast.
But I have zero motivation to slow down.”
I also have an inclination to eat too fast and too much, probably due to childhood experiences. It’s a surprisingly tough habit to break. Some things that I try:
1. Have kavanah when making the bracha rishona that you are eating to serve the Borei Olam and that the food is a special gift from Him just for you. Say the bracha slowly and out loud. A rushed, furtive bracha leads to rushed, furtive eating. For motivation, think of how you’re turning the meal or snack into a great avodah.
2. Be mindful when chewing food. I’ve heard some say to chew 30 times before swallowing. This may be helpful with GERD and indigestion issues as well.
3. Scan the table and make a mental decision of what and how much you plan to eat, or make up a plate of your food beforehand. Stick to that plan or plate and take nothing else.
4. Compliment your wife or hosts for the food after a bite or two. Try to notice details. If you cooked the food yourself, try to detect the taste of the individual ingredients.
5. Don’t try to finish all your food before divrei Torah, zemiros, conversation, etc. Mix them into the eating.
6. Try to time your eating with someone who eats more slowly.
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