We discuss when you're hungry or craving (food, entertainment, activity), what are you really hungry for? The more we ask, the more aware we become.

The natural next step is keeping a food log (whether in a journal, in a note on your phone, a voice note to yourself), just record whatever goes in your mouth.

And finally, make observations as to what you really want when you eat what you eat, and whether the food really fills what you're looking for (if you want energy, did the doughnut help? If you want comfort after a long day, did the chocolate bar give you that lasting comfort?). Observe, and then act accordingly to it.