How To Stop Eating Out of Boredom

It happened again. You stopped at the drive-through on your long, boring ride home, even though you weren’t hungry. Now, you’re uncomfortably full. Why does this keep happening?

“Boredom eating is something we do primarily to create stimulation, comfort or a change in mood,” says psychologist Susan Albers, PsyD.

Boredom is an uncomfortable feeling of under-stimulation caused by a drop in dopamine. You turn to food when you’re bored because it’s one of the fastest, easiest ways to activate your brain’s reward center.

Now, you may be wondering: How do I stop boredom eating? Dr. Albers offers tips.

Seven ways to stop eating when bored

Before you start eating, pause and ask yourself: Am I feeling physical hunger, boredom or a little of both?

“You can usually feel real hunger — physical hunger — in your body,” Dr. Albers says. “You’ll notice a gradual increase in things like stomach sensations, a lack of energy and difficulty concentrating.”

Boredom eating feels different. Dr. Albers compares it to an alarm going off. It feels urgent and sudden. If you’re unexpectedly famished, ask yourself:

• When did I last eat?
• Am I tired? Stressed? Lonely?
• What could I be craving in this moment that isn’t food?

If you’re physically hungry, Dr. Albers says you should give yourself permission to eat, even if you’re also bored. The goal is to understand your needs, not to ignore hunger.

And if you’re not quite sure? Be kind to yourself.

“A little bit of emotional eating isn’t a bad thing,” she reassures. “But you don't want that to be your only way of coping with boredom.”

If stopping to take inventory reveals that you aren’t hungry for food, it’s time to focus your attention on something else. Dr. Albers shares seven strategies that are worth a try.

1. Plan ahead

Snacker, know thyself.

“Many people have really distinct triggers for boredom eating, like commuting to work, scrolling on their phone or watching TV,” Dr. Albers shares. “Knowing your patterns can help you avoid those triggers.”

Let’s say you tend to head to the vending machine after long, dull meetings. If you have a bunch of them on your schedule tomorrow, plan to take a post-meeting walk with a colleague or spend your break outside.

2. Change locations

With boredom eating, setting can be both a problem and a solution.

“For many people, environment becomes a trigger,” Dr. Albers says. “You see it a lot in transition moments, like when you commute to and from work.”

But a change of scenery can also be a great way to curb an automatic impulse to eat.

“Switching locations is one of the easiest things you can do to re-stimulate your brain,” she notes. “You may find that it’s as simple as walking into another room, sitting in a different chair or stepping outdoors.”

3. Create a menu of alternatives

Menus aren’t just for restaurants. Dr. Albers suggests making one you can whip out when you’re feeling bored and snacky.

“List out some small tasks and other ways to direct your attention away from the desire to snack,” she recommends. Your menu might include:

• Working on a puzzle
• Organizing a drawer
• Calling a friend
• Doing some light cardio
• Running an errand

Another great choice? Stepping outside for a bit.

4. Spend time outdoors

Being in nature may help you resist the urge to eat out of boredom because:

• It’s stimulating. The great outdoors is a feast for the senses. That’s one of the reasons so many mindfulness practices, like earthing and forest bathing, take place outside.
• It’s restorative. Research suggests spending time in nature has many benefits, from boosting your mood and reducing stress to sharpening your focus. That stimulation alone may be enough to keep boredom at bay.
• It’s energizing. You know that tired, sluggish feeling you get in the afternoon? It can be easy to confuse it with hunger. But being out and about in the fresh air can help you recharge your battery and avoid a mindless mid-afternoon snack.

5. Try the 5-5-5-5-5 exercise

In those moments where you’re mind-numbingly, soul-crushingly bored, Dr. Albers recommends a mindfulness habit she calls the “5-5-5-5-5 exercise.” To do it, just think up:

1. Five things you could do
2. Five people you can connect with
3. Five reliable distractions
4. Five calming environments nearby
5. Five ways to relax

Think of it as an amped up anti-boredom menu.

6. Do something new

Our brains love novelty. It’s stimulating — sort of like food. So, it stands to reason that trying something new every day can help prevent eating out of boredom. Dr. Albers says small changes can make meaningful differences, like:

• Taking a different route
• Trying a new podcast or creative hobby
• Listening to new music
• Learning a dance routine

“You’re intentionally doing things that your brain finds rewarding, which prevents boredom in the first place,” Dr. Albers explains.

7. Practice self-compassion

Dr. Albers’ go-to advice for dealing with any kind of food-related concern is “be curious, not critical.” That means shutting down negative self-talk.

Instead, ask yourself, “What does my body need right now?” Because it does need something. And being gentle with yourself can make knotty questions like that easier to untangle.

When to get help

You may have heard that eating when you’re bored is a sign of ADHD, autism or an eating disorder. That may be true for some people, but it’s extremely common to turn to food out of boredom, regardless of your health history.

So, when is boredom eating a problem?

Dr. Albers advises reaching out to a healthcare provider if it:

• Brings feelings of shame, guilt or distress
• Comes with side effects, like weight gain or gastrointestinal issues
• Feels out of your control
• Involves eating large amounts of food in a short time (binging)
• Is a source of constant worry

A healthcare provider can help you explore what’s contributing to your eating patterns and recommend support that fits your needs. And you don’t have to wait until the problem feels severe to ask for help. The goal is to build a more flexible, comfortable relationship with food — not judge yourself for eating when you’re bored.