Mindful Eating and ADHD

10 Mindful Eating Strategies for ADHD

Impulsive eating is a common challenge for people with Attention-Deficit/Hyperactivity Disorder (ADHD). Often ADHD medications can suppress your appetite, but when the medicine begins to wear off, binge eating or impulsive eating can become an issue.

Here are some simple strategies you can implement to help balance the impact ADHD and its medications can have on your nutrition and health.

Establish set times to eat everyday.

Eat at the table and eliminate all distractions (phones, TV, tablets, etc).

Drink a glass of water before you sit down to eat. This will help you feel more satisfied sooner when eating.

Take 5 long, slow, deep breaths before you begin to eat. This will help you feel more calm and mindful before you begin.

Serve the meal in smaller bowls/plates to limit portion sizes. It can be easy to over-eat when filling up a large bowl/plate.

Create distance between the serving dish and your plate/bowl. Leaving space can help reduce the impulse to eat a second or third helping.

Lay down your fork/spoon in between every bite and don’t pick it up again until you have swallowed your whole bite.

After every bite, use your senses to describe the food’s tastes, smells, textures, and appearance.

Limit the amount of unhealthy snacks in the cupboard, fridge, or freezer. Replace with healthier options when possible.

Avoid eating when bored. Create a list of activities to keep busy to avoid mindless snacking.

Blog Post By: Justin Beahm, Registered Social Worker with Wildflowers Therapy