Day 4: Eat one snack without distractions
Continue with what you've learned so far: Stop eating when you're 80 percent full, examine your hunger impulse, and write it all down. Then, today focus on eating one snack or (if you're ambitious) one meal using mindfulness techniques. Although it's not practical to do this all the time, practicing regularly (start at once a day to help make it a habit) is valuable.

Sit alone and without any distractions (turn off that TV, put away your bills, close the newspaper) and focus your attention completely in the present moment. Whether you've chosen to eat an apple or a single chocolate kiss, concentrate on its shape, color and aroma. Then eat it slowly and savor its flavor.

When you're back in regular eating situations, remember this exercise. It will help you slow down and enjoy your meal. Even if you can't focus 100 percent of your attention on every bite, it is very important to learn to avoid distractions.

Suzanne Wills, 37, a graphic designer and mother of two from Naperville, Ill., used this approach, and she lost 25 pounds over several months. She started by examining her eating habits and discovered she often ate an entire bag of chips while reading or watching TV, yet barely remembered tasting them. So she banned herself from eating anywhere other than seated at the table. "This allows me to pay attention to how my body feels, and I enjoy my food more," she says.

Checklist
1. Were you able to keep your attention on the food you were eating? YES/NO
2. Did you eliminate distractions? YES/NO

If you answered yes to both questions, good job. You're learning to think of food in terms of "quality" not "quantity."
If you answered no to one or both questions, give yourself a breather and repeat these focusing exercises tomorrow before moving on.