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How To Avoid Boredom Eating

Do you ever find yourself snacking when you’re not hungry? Or eating way more than you meant to at one sitting? If so, you’re not alone. Boredom eating is a common problem, and it can be tough to resist the temptation to eat when we’re bored. In this article, we will discuss some tips for avoiding boredom eating. We’ll talk about identifying the causes of boredom eating and strategies for dealing with them. We’ll also provide some helpful tips for preventing overeating. So if you’re looking to break the cycle of mindless snacking, read on!

Eat Regularly Throughout The Day

Try to spread your calorie intake over a regular meal and snack schedule. This may help you stay fuller longer and less hungry than eating the same number of calories on a less traditional meal plan. If you’re satisfied with your day’s meal selections, you’ll be less inclined to grab a snack when you’re bored.

Furthermore, because you know that you’ll eat something soon, this might be motivation to avoid eating now. For some individuals, the same meal plan does not work. Some people prefer to have three meals and a few snacks each day, while others may want more or less food. Finding a routine that works for you and sticking to it appears more significant than the number of meals and snacks you have each day.

Embrace Being Bored

People have been bored at a rate higher than usual during the COVID-19 epidemic since 2020 and through 2022. In certain circumstances, being bored too often might have negative health consequences, such as increased rates of depression and altered eating habits.

Despite this, there is nothing wrong or abnormal with feeling bored once in a while. Furthermore, boredom has been linked to several advantages in studies. It may assist in driving creativity, for example. Trying to avoid boredom by eating and looking for other diversions isn’t always successful. You might find significance in the silence by attempting to embrace it rather than fighting against it.

Know Your Triggers

When it comes to psychological hunger like boredom eating, the desire to eat is frequently due to external factors. It’s essential to identify the causes of your boredom that trigger you to eat. Stress, food availability, and images of food are all common causes. Keep a food diary to record what you’re doing and your surroundings when you have the urge to consume. This might assist in identifying — as well as preventing — boredom eating habits.

Eat Mindfully

Whenever you eat, whether it’s because you’re bored or not, try to be as mindful as possible. Pay attention to what you’re eating and how much you’re consuming. Chew slowly and savor each bite. This will help you be more aware of when you’re full and prevent overeating.

Boredom eating is a common issue, but it’s one that you can overcome with a bit of effort. By knowing your triggers and finding other activities to fill your time, you can avoid boredom eating and improve your overall health. Mindful eating is also key to preventing overeating, so pay attention to what you’re consuming whenever you sit down to eat. 

Avoid Eating In Front Of The Screen

When you’re bored, watching television or browsing on your phone may cause you to eat more than usual. Many individuals turn to screen-based hobbies like viewing TV or scrolling through their phones when they’re bored. As a result, people eat more than they would if they were alone, according to some research. For example, people eat more than they otherwise would when distracted in front of a screen, such as a TV or a computer. Break any links between eating and screen time by dining at a table and refrain from working or using your phone while eating.

Use A Distraction Technique


Try a distraction technique if you can’t resist the urge to eat when you’re bored. This may involve focusing on another activity or task until the urge to eat has passed. For example, try reading a book, taking a walk, listening to music, or talking on the phone. If you have trouble concentrating on anything else, try a mindless activity like folding laundry or washing dishes. Once you’ve occupied your mind with something else, the urge to eat should dissipate.

Tune Into Your Emotions

Boredom eating is often a result of emotional issues, such as stress, anxiety, or depression. If you find yourself eating when you’re bored, try to tune into your emotions and see if there’s something else going on. If you’re struggling with boredom eating, talk to a therapist or counselor who can help you address any underlying issues.

Take It Easy On Yourself

Overeating out of boredom is a common issue, and it’s nothing to be ashamed of. If you find yourself bored and eating more often than you’d like, try not to be too hard on yourself. Rather than beating yourself up, focus on making small changes that can help you avoid boredom eating in the future. Over time, those changes will add up and make a big difference in your overall health.


Boredom eating is often the result of psychological hunger triggered by external factors such as stress, food availability, and food images. It’s important to identify your triggers and find other activities to occupy your time to avoid boredom eating. Try using a distraction technique when you feel the urge to eat and embrace being bored every once in a while. Remember that the key is finding a routine or activity that works for you. What works for one person might not work for another, so find what helps you stay on track and stick with it.