Put your utensils down between bites
Take smaller bites
Chew each bite thoroughly
Sip water between bites
Avoid distractions like TV or phone
Use a smaller plate
Serve yourself smaller portions
Pause for a few seconds before taking the next bite
Focus on the taste and texture of your food
Eat more mindfully
Try to match your pace with the slowest person at the table
Set a timer to extend your meal
Breathe deeply during the meal
Eat with your non-dominant hand
Start with foods that require more chewing
Avoid eating when overly hungry
Put food down fully before reaching for more
Count your chews
Take a short break halfway through the meal
Sit away from screens and other distractions
Practice regularly until it becomes a habit