Food for Thought: Eat a More Mindful Lunch During Your Workday

Posted By: HR avatar

Published to Newsletter on May 25, 2022

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Reed Vawter, MS, RDN, CSOWM, LD

Health Education Consultant

Employee Wellness


Mindful eating is a healthy practice that has both physical and mental benefits. In addition to assisting in weight loss, improving digestion, and even controlling blood sugar, mindful eating is also a potent stress reduction tool. And some days, we need all the stress relief we can get!

With so many distractions and deadlines, it might seem difficult to eat mindfully at work. But it can be done. Here are several steps to create a mindful work lunch, no matter what is on your plate or your schedule:


Remove Distraction

  • Turn off your computer: Turn it all the way off. Get rid of the temptation to answer emails or work on your latest spreadsheet.
  • Separate yourself from your phone: Stash it in a cabinet or a bag. If you’re at home, place it in another room.
  • Step away from work: Lunch is your personal time. So, eat in a breakroom, close your office door, or find a quiet space where you can avoid interruptions.


Set the Mood

  • Listen to some relaxing music: Music can soothe stressful thoughts. If you need your phone for this, it can still stream music even when it’s put away.
  • Dim the lights: Overhead office fluorescent lighting can be harsh and stimulating. Consider turning some off or using a softer light to create a chill atmosphere.
  • Go outside: Better yet, opt for sunlight. Sit under a tree, letting nature work its stress-relieving magic.


Breathe and Tune into the Present

  • Take ten slow breaths: Shift your focus to the present. Let go of any stress from the morning or any expectations for the afternoon.
  • Settle the mind: If you need to destress more, try a short meditation before you begin to eat.
  • Acknowledge your feelings: Journaling can also help focus you on the present. Write a single sentence about how you feel right at that moment.

Now you are ready to eat. Take the time to savor your meal and take full pleasure in the foods that you chose to nourish your body.

Mindful eating is flexible and can be done anywhere and anytime – even in the middle of a busy workday. Try some of the above steps to change your lunch routine. It will help you relax, nourish your body, and set you up for an energetic and productive afternoon.

Tags: Benefits, EmployeeWellness, Wellness