Tips to reduce calories without counting

Not sure if I'm posting this in the right place (I'm new here), but I wonder if anyone could give me some tips for reducing calories without actually having to count calories.

I don't believe I have an eating disorder, but I definitely have disordered eating habits (if that makes sense), and I find counting calories very triggering (it tends to lead me spiralling into over-restriction which in turn leads to binges)

What would be helpful is some swaps which are easy to incorporate without giving it too much thought, and which are easily sustainable.

Thank you in advance for your help!