Dewey's Model of Reflective Thought and Action

I have been facing challenges with overeating, and I used Dewey's Model of Reflective Thought and Action to find ways to address and overcome this behavior.

Ideal Situation: To be mindful of what I am putting in my mouth and eat in moderation.

Reality (Gap): I often over-order food because I like to try new dishes, and I tend to overeat to avoid wasting food.

Causes/Conditions: I find it difficult to control my impulses when ordering, often thinking I’ll regret not trying something. Additionally, I feel compelled to finish everything I’ve ordered, even when I’m full, due to a desire to avoid wasting food.

Effects/Results: I end up overeating and still crave dessert after the main meal. This leads to an unhealthy eating pattern.

Goal: To order food in moderation, practice portion control, and avoid overeating.

Possible Changes:

• I can plan my meals ahead of time to decide how much food is appropriate, reducing the urge to over-order.
• I will try mindful eating techniques, such as eating slowly and checking in with myself about fullness before ordering or finishing more food.
• I will initiate to share dishes when dining out to reduce the temptation to order too much.

Testing the Hypothesis (Solution): I will track my food orders and portions, paying attention to how much I eat and how I feel after meals. I will also practice mindful eating and portion control and see if I can maintain these changes without feeling deprived.

Outcome of Change: I expect to improve my ability to eat in moderation, reduce overeating, and feel more satisfied with my meals, without cravings for dessert or discomfort afterward.