Let’s face reality: In today’s digital world, it’s not uncommon to find ourselves engrossed in screens while enjoying a meal. Whether it’s catching up on social media over breakfast or streaming a show during dinner, many of us multitask with devices instead of focusing solely on our food. Ideally, we’d pay attention to the flavours, textures, and our body’s cues of hunger and satiety. This mindful approach can help us avoid pitfalls like overeating and emotional eating. However, the reality often sees screens pulling our attention away from the dining experience.
If mindful eating can combat emotional and overeating, could screen time—which often distracts from mindfulness—actually make these eating issues worse? That’s precisely what a recent Chinese study, published in Appetite, aimed to uncover.
Study Methodology
Researchers surveyed 800 participants, evenly split between genders, about their:
- Frequency of screen use during meals (phones, computers, TVs)
- Level of mindfulness (ability to focus on the present moment)
- Intuitive eating habits (eating in response to body cues)
- Presence of eating issues (assessed through a screening tool for disorders like binge eating and anorexia)
Key Findings
The results aligned with expectations:
- Higher screen use correlated with lower mindfulness and intuitive eating scores.
- Participants who frequently used screens while eating were more likely to score higher on the eating disorder screening.
Interestingly, the study revealed a mutual influence between mindfulness and intuitive eating. Lower mindfulness scores were associated with lower intuitive eating scores, suggesting that being present at the moment is essential for eating in tune with bodily cues.
Researchers speculated that screen content might also influence eating behaviours. Highly emotive content, like stressful dramas or intense online discussions, could potentially escalate emotional eating compared to lighter, less engaging content.
What’s In It For You?
- Mindful Eating and Screens: A Discordant Pair: While completely eliminating screens during meals may not be feasible for everyone, it could be beneficial for those struggling with overeating or emotional eating. Minimising distractions allows individuals to reconnect with internal cues—physical sensations, thoughts, and emotions—that foster self-awareness and healthier eating patterns over time.
- Enhancing Mindfulness and Intuitive Eating: The study highlights the synergy between mindfulness and intuitive eating. Combining these practices enhances their individual effectiveness:
- Mindfulness helps individuals observe bodily sensations and emotional triggers.
- Intuitive eating encourages responding to these cues with nourishing food choices.
- By mindfully tuning into how our bodies feel and intuitively choosing foods that satisfy our needs, individuals can cultivate a balanced approach to eating that promotes overall well-being.
As we navigate the digital age, understanding the impact of screen time on eating habits becomes crucial. While screens are a part of modern life, their presence during meals may undermine mindful eating practices. For those aiming to improve their relationship with food, reducing screen time during meals could be a valuable step towards fostering healthier eating behaviours and greater self-awareness.
References:
Is it bad to eat while using your phone?. Precision Nutrition.
He J, Wang Z, Fu Y, Wang Y, Yi S, Ji F, et al. Associations between screen use while eating and eating disorder symptomatology: Exploring the roles of mindfulness and intuitive eating. Appetite. 2024 Jun 1;197:107320–0.
