It’s easy—and normal—to fill moments of boredom with your favorite potato chip or ice cream. Small servings of these foods are probably nothing to worry about. But if boredom eating is making you feel overly full or affecting your well-being, it may be time to try some solutions.
The first step is being aware of when you’re eating out of boredom rather than legitimate hunger. When we’re hungry, our bodies give off noticeable signs like a growling or an empty-feeling stomach, hunger pangs, or maybe even shakiness. However, if we’re bored, these signs are likely not there. Our bodies and minds may just be looking for something to do.
Knowing that eating when bored can be a deeply ingrained habit that may take time, practice, and consistency to break. Here are some tips to get you started:
- Do something else enjoyable – Think about what “lights you up” or brings you joy. Is it exercising? Reading a book? Listening or creating music?
- Portion out your snacks – Try placing the serving of potato chips on a plate or napkin and eating them in the kitchen instead of in front of the TV or your laptop.
- Choose satisfying foods – Snacking on high-protein foods like string cheese, a hard-boiled egg, or nuts may lead to greater satisfaction and make you less likely to eat more.
- Embrace the boredom! Remind yourself that it’s OK to do nothing. We don’t always have to be stimulated. Try sitting on the couch without a snack to see how it feels not to give in to the urge.
