My in-laws run Sunday dinner for 12 most weeks, and I used to just graze my way through it — a bite while carrying dishes, another while clearing, then a real plate at the end. What fixed it wasn't willpower, it was two boring habits.
First, I started running the grocery math. Last month's lasagna night broke down to roughly $3.10 a serving across 14 portions, which is cheaper per plate than the lunches I buy near work. Seeing that number made it easier to take one honest portion instead of picking at the pan all evening.
Second, I build my plate before the food reaches the table. Normal size, protein first, then sides, then I sit down and stay seated. If everyone's still eating an hour later, I refill coffee, not the plate. I'm not rigid about it — at Christmas I went back for a second scoop of stuffing and didn't think twice.
Defaults beat decisions when 11 people are talking over you. Curious what other people do: pre-plan the plate, bring a dish you know fits, or just show up and wing it?