Regular Meals, Calm Evening
Your first meal within two hours of waking, one unhurried meal and a lighter evening.
For people who eat irregularly during the day and snack in the evening. Your first meal comes within two hours of waking, you eat one meal calmly without a screen, and your last larger meal is two to three hours before bed.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 8:30Eat your first meal of the day1 portion · Food · Every day
When two hours have passed since waking and you haven't eaten yet, have your first meal, such as yogurt with fruit or bread with an egg. Shift the time to match your alarm.
Caution. If you have experienced an eating disorder or food is a source of distress for you, skip this program and reach out to a specialist, such as a local eating disorder support organization.
A practical rule. Two hours after waking is a practical guide for regularity, not a number from official guidance.
Midday
- 12:30Eat slowly without a screenFood · Every day
When you sit down to lunch, put your phone away, turn off the screen and set down your fork between bites. One meal a day is enough.
An if-then plan. A plan in the form "when X happens, I will do Y" has a medium-to-large effect on reaching goals (Gollwitzer and Sheeran 2006).
Evening
- 20:00Finish your last larger mealFood · Every day
When it is 20:00, finish your last larger meal; after that, only something small. If you like, keep your meals within a 10- to 12-hour window, not shorter. If you go to bed at a time other than 23:00, count back 2 to 3 hours.
One missed day. According to the UCL study, missing once did not meaningfully affect habit formation (UCL 2009).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
The screen-free meal is planned in the form "when I sit down to eat, I put my phone away", which has a medium-to-large effect.
Regular mealtimes are introduced gradually, and a missed day is fine, because missing once did not affect habit formation.