Ever notice that when you’re bored, you find yourself browsing through the cupboards or the fridge, maybe snacking on a bit of this or a bit of that… or wandering over to the sofa with a bag of something in hand – when you’re not actually hungry?

Boredom eating is a real thing. It’s even been studied. The more bored we feel, the more we eat. So, in a world of self-isolation and social distancing, how can you keep yourself from heading back to the kitchen half an hour after eating?

Here are my top tried-and-true tips for nipping boredom eating in the bud:

1. Get busy. You know that hobby you’ve always said you’d love to try, but don’t have time for? This is the time! Creative outlets like music, drawing, crafting and building are some of the best distractions to keep you out of the kitchen. This could also be a great time to get organized. Purge your closets, clear out the crawlspace, or re-organize your garage. You’ll sneak in a bit of activity at the same timie.

2. Plan your breaks. If you’re working from home, take intentional breaks. Get up, walk around the block, go up and down your stairs 10 times, or FaceTime a friend. But don’t head to the kitchen unless it’s really time for lunch.

3. Set a timer. If you find yourself wanting a snack but you’re not sure whether it’s real hunger or boredom hunger, set a timer on your phone for 10-15 minutes. If you still really want the snack when the timer goes off, eat it. If it was a boredom-based craving, it will probably have passed. Cravings usually only last 10-15 minutes before the fade away. Try it!

4. Brush your teeth. There’s something about the flavour of toothpaste that just makes eating a little less appealing.

5. Drink more water. Sometimes our brains mistake thirst for hunger (seriously, your hypothalamus is responsible for recognizing both sensations). Sounds pretty basic, but next time you feel snacky, down a glass of water and it might just go away.

6. Organize your kitchen. Your food environment predicts what you’re going to eat. If you stockpile a bunch of tempting snack foods next time you’re at the grocery store, guess what? You’re going to eat them! Fill your cart with nutritious snacks like veggies, hummus, fruit, yogurt, nuts and seeds. When you come home, put them at eye level in your fridge and cupboards, and stash your treats out of sight (and they’ll be more likely to stay out of mind).

Need help managing food cravings and meal planning while you’re spending more time at home? Send me an email! I’d love to chat with you: info@thrivenutrition.ca.

Put a Stop to Boredom Eating