Bored? Eating? How to beat boredom eating habits

 Catching yourself going back and forth to the kitchen when you are feeling bored? Boredom eating is a typical eating behavior that many people struggle with. This blog will discuss what boredom eating is and provide tips for stopping the habit of eating when we are bored.

Boredom eating is incredibly common and one I would dare say pretty much everyone engages in at some point in their life. I fall into this category sometimes too!

In the past years, I have noticed my clients sharing their struggles with boredom eating and have thought long and hard about how to help them overcome this habit. And now, with so many people moving into the working from home setting, with more access to snacks and less access to distractions, food often is filling the gap.

But before I get into the nitty-gritty, I think it is important to preface with the reminder that boredom is a common eating behavior and not a "bad" thing. There is so much shame that isn't warranted around boredom eating, and none of it is helpful when trying to reduce this habit.

However, it can become a problem when it's the only tool you've developed to cope with boredom or if it's making you feel like you are having trouble feeding yourself well (impacting your health).

What is boredom eating?

Boredom eating is a type of emotional eating. Just like you might turn to food to help soothe stress and anxiety or cheer yourself up when you are feeling down, you might also turn to food to provide stimulation when there isn't any external stimulation.

When I talk to my clients about the emotional aspect of eating, I often reference the window of tolerance which describes a "zone" of nervous system activation in which one is best able to function in everyday life. Some situations, like the "fight or flight" response, can cause our nervous system to be hyperaroused. Other cases can cause us to feel less aroused or burnt out.

While I am not going to get into the science-y part of this discussion, it is essential to know that boredom eating results from when our nervous system is hypOaroused, or in the lower range of someone's window of tolerance. 

Hence, it makes sense that you might seek something to activate your nervous system and bring you back into your maintain area of the tolerance window or prevent it from dropping further. That is where boredom eating is coming from.

I shore this to help you understand the role that boredom eating can play and to show how incredible our bodies are!

How to stop eating when you are bored:

1. Make sure you are eating enough throughout the day: Sometimes, boredom eating isn't actually boredom eating – sometimes it's actually physical hunger. Because hunger can present itself in different ways (fatigue or difficulty concentrating), it's not uncommon to mistake snacking or grazing for boredom eating. 

If you're trying to stop boredom eating, first make sure you have eaten enough throughout the day. Generally, the rule of thumb would be to eat every 3-4 hours. That would be a meal with healthy fat, protein, and carbs or a snack with a couple of food groups.

2. Identify vulnerable times for boredom eating: look back and identify when you are more likely to eat out of boredom. 

Some common ones are:

·       Studying for a test

·       After school/work

·       When completing household tasks

·       At night, before bed

·       When a partner/roommate is out of town

During the day, when you are more vulnerable to boredom eating, it is easier to plan to provide alternative options.

3. If you're hungry, eat something satisfying: If you recognize that you are feeling hungry, try to eat something that will last. Find a snack that addresses the hunger you are experiencing – something with a carb and a protein, for instance. Fiber fills! Often I see clients grab a handful of something or a snack that will only fill them up for a short period.

4. Create a toolbox for boredom eating: Since boredom eating is a type of emotional eating, this tool is helpful here too! Essentially, create a list of other self-care techniques, activities, and tools you can utilize to cope with an uncomfortable emotion. Eating can be one tool in the toolbox, but just as you wouldn't expect a wrench to fix everything that can go wrong inside your house, we need to fill our toolbox with other tools too. 

Here are some ideas:

·       Have a list of a few games you can play alone or with others

·       Go for a walk

·       Rewatch your favorite feel-good TV show

·       Call a friend you haven't talked to in a while

·       Have a list of household tasks you have been meaning to do.

Want my proven toolkit? Click HERE!

5. Practice mindful eating: How many times have you eaten out of boredom, only to realize it after the fact? It can be hard to change a behavior that you don't realize you are doing. Practicing mindfulness and mindful eating techniques can help you identify when you're engaging in boredom eating so that you can actually have a chance to stop eating when you are bored.

6. Give yourself grace when you are inevitably going to boredom eat – it's normal human behavior!: When it is harming vs. helping, it may be a behavior you decide to address. But as a human, you will most certainly turn to food to cope with boredom again. The key is greeting it with grace and getting curious rather than judgmental.

If you are struggling with boredom eating or any other eating behaviors and need more guidance, I provide virtual nutrition coaching throughout the US. Please reach out if you would like more information or if you would like to work together!