January is a time of New Year’s resolutions—goals written down, committed to and sometimes quickly abandoned. For others it might be a time to reject the tradition of resolutions altogether. No matter where you fall on that spectrum, I strongly believe in the power of small, simple habits. The habits you choose to adopt today – no matter the season – can pay dividends in the long term.

A lot of people kick off the new year with resolutions related to exercise, eating, or weight loss. But rather than counting your steps or calories, I want to begin with something a little simpler and less overwhelming: a mindful approach to your meals.

This Week’s Habit: Schedule Your Meals

Set specific times for meals and snacks, just as you might for a French goûter or afternoon tea.  Stick to these times and avoid snacking between them. Scheduling your meals helps you become more intentional about what you eat and prevents you from falling into the trap of non-stop snacking.

Why does this matter?

It’s hard to track how much you’ve eaten or feel truly satisfied if you graze throughout the day. Eating at set times creates natural pauses, making it easier to make more conscious decisions about what and when to eat. You become intentional, rather than snacking mindlessly or giving in to spur-of-the-moment cravings.

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Actionable Tip/Challenge:

But what if there’s an irresistible snack in the breakroom or I’m afraid my brother will eat all the chocolate in the cupboard before I get to it?
Set it aside and plan to enjoy it later—during dessert or a scheduled snack time. You won’t feel deprived, and the craving will lose its urgency.

What if I’m hungry an hour before mealtime?
First, remember that your body is designed to handle short fasting periods—you’ll survive waiting a little while. Your body will naturally adjust to your new meal schedule over time. That said, if you consistently feel hungry at certain times (e.g., around 10:30 a.m.), listen to your body! Plan and schedule a healthy mid-morning snack. The key is to stay intentional.

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Closing Thought:

It’s easy to eat through an entire bag of candy when you’re grabbing it piece by piece out of the bag without thinking. But if you portion it out beforehand and eat what you’ve planned, you’ll know exactly how much you’re eating. 

This week, try sticking to your scheduled meals and snacks—it’s a small change that can make a big difference. Let me know how it works for you!

Intentionally Yours,

IE.