Tame Your Cravings with the 6D’s: Your Playful Guide to Mindful Eating

Cravings can sometimes feel like prison bars, trapping us in a cycle of impulsive eating and guilt—especially when we lack the tools to manage them. But fear not!

The 6D’s framework offers the tools we need to make conscious decisions and regain control over our choices. Think of it as your handy toolkit for navigating cravings. Kinda sounds like the 60’s, but no peace signs or bell bottoms are required to achieve this kind of inner peace!

Don’t forget to watch the accompanying Youtube video & color along in your copy of Surfing The Urge!

The 6D’s of Dealing with Food Cravings

1. Determine

First things first: let’s question the facts. Do you really need that slice of chocolate cake, or is it just a want? Take a moment to check in with yourself. Ask, “Am I genuinely hungry, or am I craving for the sake of it?” Understanding the difference empowers you to make more mindful choices.

2. Describe

Next, describe to yourself where the craving is coming from, what having a craving feels like and what your last experience with this food was. How did it make you feel? Did it bring you joy or guilt? Reflecting on the outcome can help you understand whether that food truly adds value to your life. For example, if you felt amazing after a fresh fruit snack but sluggish after a greasy burger, that’s valuable insight! In some ways this is the hardest part because you have to lean into how you are feeling and that can seem like leaning into the wind.

3. Delay

Now it’s time for a little patience. Set a timer for 20 minutes and see if that craving still lingers. Sometimes cravings can pass like clouds in the sky. You might find that after a short wait, the urge dissipates, leaving you free to pursue something more fulfilling!

4. Distract

If you decide you want to avoid eating, distract yourself! Dive into a favorite hobby, call a friend, or take a brisk walk. Engaging in a different activity (such as coloring) can shift your focus away from food and help you realize that cravings often fade when we redirect our energy.

5. Distance

Creating physical space between you and the tempting food can work wonders. This is because we all fall prey to “see it, wanna eat it”. If cookies are calling your name from the kitchen, try stepping outside, moving to a different room or not bringing them into the house. A little distance can diminish the allure and give you time to reconsider and use the 6 D’s.

6. Decide

Finally, it’s decision time! If you choose to eat, do so mindfully. Decide how much you’ll eat and enjoy every bite. Savoring your food aligns with your health goals and allows you to fully appreciate the experience. For example, if you’re going for ice cream, opt for a small scoop instead of a giant sundae, then enjoy the flavor without the guilt!

Conclusion

By using the 6D’s framework, you can tackle cravings with confidence and make choices that feel good for your body and mind. Remember, it’s all about awareness and finding balance.

Join the Fun!

For even more support, check out my YouTube channel where we’ll color along with Surfing the Urge: A Novel Way to Cope With Food Cravings and Quiet the Food Noise. This therapeutic coloring and activity book will help us explore our cravings creatively as we practice surfing the urge together. Let’s color and learn—see you there!

Watch the video now: youtube.com/@risingnutrition↗