The brain takes approximately 20 minutes to register fullness after food reaches the stomach. Eating quickly means you can easily consume significantly more than needed before the signal arrives. Putting down utensils between bites and taking a breath between courses are practical ways to slow the pace.
Meal distraction from phones and screens leads to consuming more in the same sitting and eating more later because the meal felt less satisfying. Occasional deliberate, undistracted meals help you recalibrate your relationship with hunger and fullness.