A friend read that the ideal mouthful size for best chewing and digestion is about the size of a cherry. This is perfect with a cake fork, even if you load it up, it never exceeds this. Of course if I was shoveling food in with the wee fork I would still over-eat, but the mindfulness of purposefully eating each bite and tasting it has stopped me from doing this for the most part. If I am really hungry the first few mouthfuls can be a little rushed, but I am practising slowing down and being aware of this. 

Leo suggests mindful eating for one meal a day, but as I have already practised that, I have upped my goal to all food that I consume. It's really making a difference and I really want to continue with this and ensure it becomes a firm habit!

A while ago I watched the Food Matters DVD. It really spoke to me! I had heard of David Wolfe before and I loved what he had to say and this part of the video captured my attention. I have been percolating on the concept of drinking a litre of water every morning for a while. I had done some research. I knew that it was something that I wanted to do. I had even tried it here and there. I just hadn't committed to turning it into a habit. As part of my vow to live more purposefully in 2014 and to follow along with Leo's Sea Change programme, I decided my first habit would be to drink this litre of water EVERY morning before I ate or drunk anything else. 

I started on January 1st, 2014. This wasn't overly intentional. I had gone out the night before and had a few drinks, something I rarely do because my body doesn't process alcohol very well, and stayed out late. I woke up and drank a lot of water because I was super thirsty.
The next morning was harder and I didn't finish the entire litre before I had my coffee, but I did consume the entire litre and I am calling this a win. I signed up to the Sea Change programme on the 3rd and committed to continuing for January. The 3rd until the 10th I have drunk the entire litre before any food or other drinks. The first few days took a LONG time to drink. I felt full and uncomfortable. Now I drink it in 15-20 mins and it feels great. 

I had intended to just focus on this for the month and make it into a habit. I think I have finally committed however as I am managing it easily. Perhaps having John staying with me has made a difference? Maybe it's that I am motivated after deciding on my One Little Word – Purpose? I am not entirely sure. All I know for certain is, it feels right and I want to continue!
So instead of only focussing on building this habit during the month, I have decided to incorporate the second week Mindfulness habit of Mindful Eating as well. This adds a little complexity to the table as I am still continuing with the Week 1 habit, but I am bringing in the Week 2 habit as well. 

What habits are you purposefully cultivating in 2014?