Have you heard of the 90 Second Rule? This is something that I have used to become super conscious of my relationship with food. (Don’t think you have a relationship with food? Keep reading!) I will definitely share the 90 second rule with you below, but first, let’s start with some questions…

  • Ever find yourself reaching for something sweet or indulgent anytime you’re going through a hard time? (Aka using food to numb yourself of unwanted emotions)
  • Are you familiar with reaching for a snack when you’re sitting on the couch as you try to find a TV show to watch?
  • Do you need more than one hand to count the times you’ve eaten out because a friend or coworker invited you to lunch or Sunday brunch?
  • Is there a certain of the day you routinely pop open a bag of chips or candy?

If you said YES to any of the above, it’s time to interrupt this negative pattern and enter the world of food freedom.

But let’s be honest, for starters, I have been guilty of saying YES to all of the above which at their core mean using food in unhealthy ways to – 

  • Numb your feelings
  • Entertain yourself when you’re bored
  • Fit in with others
  • Mindlessly eat out of routine rather than necessity

Again, I have been through all of these before and never stopped to listen to my body and check in with myself. It felt like a never ending cycle that I could not break. ⠀

Now, what’s this “food freedom” thing you ask? For me, food freedom means eating when you’re hungry, eating a variety of foods that make you feel good and having the utmost control to refrain from eating half a jar of peanut butter at a time. 

Here’s how to get started. Use my 90 second rule! The 90 second rule works because when we experience a feeling or emotion, it only takes 90 seconds for us to feel it and allow it to pass. By sitting with yourself for a full 90 seconds, it stops you from reaching for food, it interrupts the pattern and it allows you to be in control of your choice. These are the steps – 

✖️Whenever you feel like you’re itching to eat something, stop and be still for 90 seconds to check in with yourself. ⠀

✖️Feel the feeling you are trying to ignore. Is it stress? Worry? Sadness? Boredom?

✖️Ask yourself what you need- do you really need food or do you need to have a conversation, go for a walk, take a shower… do something that continues to interrupt your “normal pattern.”⠀

✖️Repeat as many times as needed. ⠀

At first this will be challenging and it should be, you’re trying to break years of programming! With practice, it will get easier and you will start to see and feel the results! ⠀

Need help working through this? This is only a part of what I help many ambitious women, just like you, work through in order to level up in their life. I’d love the same for you! If you’re interested in learning more about what having a coach is like, email me at carmen@carmenohling.com and we’ll chat about it.

Wishing you a ton of light and love,



Are you finally ready to let go of doing it all, feeling overwhelmed and not finding joy in your life? I remember the day I said “no more” and  I let it all go!  I’ve created this guide with 3 simple steps for you to get started and find more joy in your everyday life and way less stress!

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