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Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio.

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Speaker 1: Good Morning, This is Laura. Welcome to the Before Breakfast podcast.

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Speaker 1: Today's tip is to use a smaller bowl. By literally

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Speaker 1: or metaphorically reducing container size, you're able to make sure

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Speaker 1: you have the right amount of something you don't want

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Speaker 1: to consume too much of. When people are trying to

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Speaker 1: eat healthier diets, they often hear the classic advice to

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Speaker 1: use a smaller bowl or plate. This is supported by

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Speaker 1: some research and is particularly helpful for foods we'd like

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Speaker 1: to eat in moderation but prove sometimes challenging, you know,

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Speaker 1: things like buttered popcorn or ice cream. When you have

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Speaker 1: a bigger bowl or plate, or the original container from

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Speaker 1: the store, you can keep eating without noticing just how

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Speaker 1: much you consumed, because you keep on eating mindlessly until

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Speaker 1: the food is gone. If you've ever had a bag

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Speaker 1: of chips or a jar of Eminem's on your desk,

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Speaker 1: or jumbo bucket of popcorn at the movies, you probably

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Speaker 1: know what I mean. It feels like these can be

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Speaker 1: gone in no time. But if you start with a

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Speaker 1: smaller bowl, once you've eaten everything in it, the empty

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Speaker 1: bowl itself is a cue that it's time to evaluate.

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Speaker 1: You could certainly choose to get more popcorn or ice

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Speaker 1: cream if you'd like to, but it also feels reasonable

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Speaker 1: to stop because you've finished what you have in front

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Speaker 1: of you, so you make a choice. You can use

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Speaker 1: a smaller bowl, so to speak, to manage your time too.

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Speaker 1: How designate a fairly small chunk of time for activities

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Speaker 1: that aren't worth more time you know what I mean.

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Speaker 1: Social media and online shopping in particular, are the time

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Speaker 1: equivalents of a giant bucket of popcorn. They aren't particularly gratifying,

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Speaker 1: but they are absorbing and hard to stop. So, just

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Speaker 1: as with using a smaller bowl for the popcorn, you

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Speaker 1: can set a timer and scroll for twenty minutes. Then

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Speaker 1: when the timer goes off, just like when the bowl

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Speaker 1: of chips or popcorn is empty, you know it's time

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Speaker 1: to make a decision, and probably you'll move on. You

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Speaker 1: can also use a smaller bowl for activities that are

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Speaker 1: necessary but can expand to consume all available space. For example, email.

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Speaker 1: We'll talk more about email in a later episode this week,

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Speaker 1: but you could decide that you'll process email while your

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Speaker 1: kids are doing gymnastics and you are working in your

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Speaker 1: parked car. Then when gymnastics class is done, you will

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Speaker 1: be done. When there's a limited amount of time available,

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Speaker 1: you'll work at a pace that lets you finish the task,

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Speaker 1: or at least do what actually has to get done.

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Speaker 1: When you don't build in a time limit. On the

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Speaker 1: other hand, you can look up and realize that you've

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Speaker 1: spent hours dealing with your inbox, and that feels about

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Speaker 1: as good as when you realize you've eaten a whole

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Speaker 1: pint of Ben and Jerry's. Well, possibly even worse, because

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Speaker 1: ice cream is delicious, email is emphatically not so. Today,

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Speaker 1: try identifying which activities deserve a smaller bowl in your life.

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Speaker 1: What would you like to spend less time on. How

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Speaker 1: can you put in a stopping point so you can

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Speaker 1: evaluate whether you want to do more. Figure this out

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Speaker 1: and you'll spend time better and probably be happier too.

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Speaker 1: In the meantime, This is Laura. Thanks for listening, and

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Speaker 1: here's to making the most of our time. Hey, everybody,

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Speaker 1: I'd love to hear from you. You can send me

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Speaker 1: your tips, your questions, or anything else. Just connect with

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Speaker 1: me on Twitter, Facebook and Instagram at Before Breakfast Pod.

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Speaker 1: That's b The number four then Breakfast p o D.

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Speaker 1: You can also shoot me an email at Before Breakfast

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Speaker 1: podcast at i heeart media dot com that before Breakfast

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Speaker 1: is spelled out with all the letters. Thanks so much,

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Speaker 1: I look forward to staying in touch. Before Breakfast is

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Speaker 1: a production of I Heart Radio. For more podcasts from

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Speaker 1: my heart Radio, visit the I heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you listen to your favorite shows. I