The Impact of Sitting Down When You Eat: Why Taking a Pause Matters

As a mom, it’s easy to fall into the habit of eating while standing. You’re constantly on the move—preparing meals, taking care of your kids, running errands—and eating can feel like just another task to check off the list. But here’s the thing: sitting down to eat, even if it’s just for a few minutes, can completely transform how you feel during and after your meal.

I’ll admit, this is something I struggle with. As much as I know that sitting down to eat is important, it’s still a habit I have to remind myself of every day. I’ve lost count of how many times I’ve fixed a meal for my family, then grabbed a bite while standing by the kitchen counter or in the car. I tell myself it’s “efficient” or “no big deal,” but deep down, I know it’s not the best way to nourish myself.

That’s why I’m working on making this simple practice a part of my routine. When I do take the time to sit down, even for just a few minutes, it completely changes how I experience my meal—and my day.

Why Sitting Down Matters

When you sit down to eat, you’re giving yourself the space to slow down and truly focus on your food. Here’s how it makes a difference:

• Better Digestion: When you eat standing up, you’re not giving your body the proper chance to digest. Sitting down helps activate the parasympathetic nervous system (your "rest and digest" mode), which allows your body to break down food more effectively. It can reduce bloating, discomfort, and indigestion.

• Mindful Eating: When you sit down, you create a moment of pause. You’re not rushing, and you’re less likely to scarf down your food without really tasting it. This allows you to eat more mindfully, which can improve digestion and prevent overeating. Plus, you get to enjoy your meal and feel more satisfied, both mentally and physically.

• Stress Reduction: If you’ve ever tried eating while multitasking—maybe fixing food for your kids or handling a last-minute work email—you know how rushed and stressed it can feel. Sitting down for even a few minutes helps you be present with your food, reducing stress and making mealtime a more enjoyable experience.

My Ongoing Journey with Sitting Down to Eat

As I mentioned, this is a practice I’m always working on improving. The reality of motherhood means that meals are often rushed or eaten on the go. But I’ve learned to celebrate the small victories. I’m trying to be kinder to myself when I actually do sit down. Even if it’s just for 5 minutes, I remind myself that this is progress.

It’s easy to get caught up in the hustle and bustle of everyday life, but I’ve found that carving out time to sit down—whether it’s during breakfast or lunch—makes a world of difference in how I feel. I feel more grounded, more connected to the food I’m eating, and more aware of my body’s hunger cues.

I’ve also noticed that my kids, even though they are busy and constantly on the move, are much more likely to sit down with me if they see me doing it. It’s become a small but powerful habit in our family, and we all seem to enjoy our meals more when we make it a priority to pause, sit, and eat together.

Tips for Making Sitting Down to Eat a Habit

I know it’s not always easy to slow down, but here are a few ways to make it more of a habit:

• Set a Timer: If you’re used to eating on the go, set a timer for at least 5 minutes and commit to sitting down for that time. It doesn’t need to be a long meal, just a few minutes of peaceful eating.

• Create a “Sit Down” Ritual: Whether it’s sitting at the table or on a cozy chair, make it your personal ritual to sit down when you eat. It’s about carving out that moment for yourself.

• Start with One Meal: Pick one meal a day—maybe lunch or breakfast—and focus on sitting down for it. Over time, you can gradually add more meals to your routine.

• Celebrate Small Wins: If you manage to sit down for a meal, even if it’s just a snack or quick lunch, give yourself a pat on the back. It’s a big step in the right direction!

Conclusion

While it’s something I still need to remind myself to do, sitting down to eat has transformed how I approach mealtime. It’s a simple act that creates space, helps me tune in to my body, and fosters a greater sense of mindfulness. I’m constantly working on making it a regular part of my day, and I encourage you to do the same. Start small, be patient with yourself, and remember that even a few minutes of sitting down to enjoy your food can make all the difference.