Day 3: Write it down
One of the best ways to keep track of how you're doing with this new approach is to keep a food diary. In addition to writing down what you eat, note how you felt physically and emotionally before and after eating, and if you stopped eating when satisfied. Also jot down the time of day you ate and any distractions.

Writing down what you eat helps you discover the emotions that lead you to oversnack or to overeat at meals. If you note in your journal that you did overeat, ask yourself why, without being judgmental. Were you practicing the 80-percent-full and 30-second rules from days 1 and 2? What events or emotions triggered your eating?

Your journal will give you insight into potential pitfalls. Once you know what the triggers are and when an impulse to eat mindlessly may strike (perhaps you wait too long between meals), you can be equipped to disarm these when they arise again -- and they will!

Checklist
1. Was there a particular time of day when you found it the hardest to eat mindfully? YES/NO
2. Did you discover anything new about emotions or situations that affect your food intake? YES/NO

If you answered yes to both questions, you're on your way to winning the battle against mindless eating. Simply paying attention is your best defense, and writing an effective weapon.
If you answered no to one or both questions, perhaps it's because you were too darned busy today. Try again tomorrow by setting aside 15 minutes at day's end to write things down.