Here’s a universal truth I need you to implant in your brain mate: all the knowledge you’ve worked hard on in this step means absolutely nothing if you don’t make the time and take the action to use it.
You’ve got the tools, the strategies, and the insights—but without action, it’s just words on a page.
You’ll end up not just where you started but worse.
How many “diets” or “new training programs” have you started and binned off in the past because you didn’t fully commit, or put the knowledge into action.
This STOPS now mate, you’re better than that.
Your lasting, continual progress is in the Time - Action - Knowledge Framework that we talked about in Module 2: Your Framework To Progress.
It’s simple: you need to invest the time, take deliberate action, and use the knowledge you’ve gained.
If you don’t mate you’re going nowhere quick.
So my mate, are you ready to take what you’ve learned and make it stick?
Let’s talk about how to turn mindful eating into a habit you can actually sustain.
1. Start Small and Stay Consistent
You don’t need to turn your habits upside down by tomorrow.—no one’s got the bandwidth for that.
Instead, focus on one mindful eating practice at a time.
It could be putting your phone away during breakfast or slowing down at dinner.
How to do it: Pick one strategy from Part 3 of this step and stick with it for a week. Whatever it is, make the strategy one you know you can do and commit to that. Once it feels natural, add another. Build layer by layer.
Always keep in your mind that it’s about progress, not perfection.
2. Make It a Non-Negotiable
Life’s busy, and it’s going to stay busy: if you don’t prioritise mindful eating, no one else will do it for you. Treat it like any other important task—it deserves your attention.
How to do it: Schedule time for meals. Put them on your calendar if you have to. When it’s mealtime, that’s all you’re doing—no multitasking, no “just one email.” Disconnect from the Matrix and protect that time as much as the time you plan for your kids.
3. Find Your Triggers and Plan Ahead
Bad habits creep in when you’re not looking and unprepared.
Knowing your triggers, whether it’s stress, boredom, or just seeing carrot cake that fucking Sharon keeps bringing into work because she’s been watching The Bake Off.
Once you know your triggers, you can prepare your defence and this gives you the upper hand, it gives you foresight
How to do it: Prep your environment. Keep healthy snacks within reach, and remove the temptation of UPF junk from your immediate surroundings. Tell Sharon to keep the cake out of site.
A bit of preparation goes a long way.
4. Track Your Wins
Celebrating your progress, no matter how small, builds momentum, confidence, resilience and capability. And let’s be honest—nothing feels better than knowing you’re steam rolling it.
How to do it: Keep a simple journal or use an app to track your mindful eating wins. I use Notion.
You can get a copy of your digital 10 Step Habit Tracker by clicking the link below.
When you leave the TV off at dinner, put the breaks on and actually enjoyed your meal, write it down and give yourself credit mate. Then read them back at the end of the week, It doesn’t half make you feel proud of yourself.
5. Be Patient With Yourself
I need you to drop the perfectionist nonsense—it’s okay to slip up. we all make mistakes, that’s why they put rubbers on pencils.
Sustainable habits aren’t about never failing completely; they’re about failing forward and going again but this time with more knowledge. Always making sure you never fail forward the same way twice.
You’ll only ever fail completely, if you fail to loose the lesson.
How to do it: If you have a day where mindful eating goes out the window, don’t beat yourself up. Reflect on what happened, learn from it, and get back on track the next meal. Progress isn’t linear, so don’t expect it to be and that’s okay.
Final Thoughts
Building sustainable mindful eating habits takes time, action, the willingness to use your knowledge and to keep going even when it gets hard.
It’s not about getting it right every single time—it’s about showing up, putting in the effort, and staying committed to your low-sugar and low UPF goals.
So here’s your challenge: pick one action from Part 3 of this step to focus on today.
Just one. Then do it again tomorrow, and the next day, and the next.
Because the real magic isn’t in knowing what to do—it’s in actually doing it.
Let’s make it happen.
Tomorrows Lesson
There’s no lesson for you tomorrow mate, so get to action Task #10.
Action Task #10:
Task #10: Practice at least one mindful eating strategy today
Every day, make sure to get to get your task boxed off on your task sheet. You’ll find the link to the digital version using the Notion App at the top of each “Action Task” section (like the one above). If you missed downloading your task sheet in the intro section, no worries—click the link above to grab it.
Today mate, you can jump into the next module and see the course out or have a breather and get into it tomorrow.
It’s your choice.