You’d notice if you ate candy for every meal. Notice when your eyes do the same thing.

What you take in all day has a mix to it, and the mix is easy to stop seeing. Material that is fast and immediately satisfying is fine in some proportion and thin as a whole day, and the shift happens slowly enough that no single hour feels like a decision. What you notice is not the content but the effect, a kind of restlessness that arrives without an obvious cause.

Take stock of an ordinary day without grading yourself for it. Then add one slower thing rather than cutting anything out, and see whether the balance moves on its own.