Let’s Practice the Pause: A Powerful Tool for Emotional Eating

If you’ve ever found yourself standing in front of the pantry, reaching for snacks without even thinking, or telling yourself “I’ll be good tomorrow” as you polish off the ice cream, you’re not alone. You’re human.

Cravings, stress eating, emotional snacking… these are all patterns that many of us fall into. Not because we’re weak or because we lack willpower, but because we were never taught what to do instead.

That’s where The Pause comes in.

In today’s fast-paced, food-everywhere world, emotional eating, stress snacking, and autopilot habits are incredibly common. And they’re not about a lack of willpower, they’re about disconnection. That’s why learning to practice the pause is so powerful.

In this blog, adapted from my latest podcast episode, I’m walking you through a simple yet game-changing practice that helps you slow down, tune in, and reclaim your power with food, one intentional moment at a time.

What is “The Pause”?

Practicing the pause is one of the most powerful tools I teach to help women shift from autopilot eating to conscious, empowered choices.

It’s not about saying no to food—it’s about saying yes to awareness.

Whether you eat the thing or not isn’t the point.

It’s about interrupting the pattern. It’s about checking in instead of checking out. It’s about learning to listen to your body and yourself in a way that feels kind, honest, and empowering.

And most importantly, it’s about building self-trust, one small moment at a time.

Why This Matters

I didn’t always know how to do this. There was a time when I thought I had no control. I’d be “good” all day, only to find myself elbow-deep in snacks by 9 p.m., wondering what is wrong with me?

Spoiler: There was nothing wrong with me. I just didn’t have the tools.

Practicing the pause changed that. It helped me stop blaming myself and start getting curious instead. It taught me that cravings aren’t problems, they’re messengers. And that I could interrupt even the strongest food urge by simply slowing down.

A Step-by-Step Walkthrough: Practice the Pause

You can do this in real time, or save it for the next moment a craving hits. Either way, here’s how to begin:

Step 1: Notice the craving.

What are you craving? Picture it. Smell it. Name it. Don’t judge it, just name it.

Step 2: Check in with your body.

Are you physically hungry? Or are you craving something emotional like comfort, distraction, or familiarity?

Step 3: Name what’s going on.

Are you bored, stressed, lonely, or overwhelmed? Say it. Even if it feels silly. Honesty builds self-awareness.

Step 4: Ask gently—will food fix this?

Would food solve what you’re feeling? Or is it just the easiest, most familiar way to soothe?

Step 5: Make a choice.

Eat it, don’t eat it. There’s no right or wrong—just intentionality.

Step 6: Move on.

That’s it. You checked in. You interrupted the autopilot. That’s a win.

What If I Still Eat?

You didn’t fail. Just the act of pausing is progress. This is not a perfect game. This is about creating a new relationship with food, one small, powerful pause at a time.

The more you practice, the easier it becomes. Over time, this check-in becomes your new normal. Your new autopilot. And that, my friend, is what reclaiming your power with food looks like.

Final Thoughts

I understand the frustration when it feels like food is running the show, and eating is out of control. Please remember you’re not broken. You don’t need more discipline or another diet. You need a new way to connect with yourself, especially in the moments that feel the hardest.

That’s why practicing the pause matters.

It helps you build trust. It helps you stay present. It helps you take your power back from the patterns that no longer serve you.

So next time a craving hits, pause. Not to control, but to connect.

You’re doing better than you think.

🎧 Loved this post? Listen to podcast episode 75 here. And if you’d like weekly tools like this delivered to your inbox, follow me on Substack.

xo,

Amy English

Emotional Eating Coach | Fat2Fierce®

fat2fierce.com | YouTube | Podcast

Empowering women to reclaim their power with food and find peace with their bodies.