In episode #19 of the Behind The Binge podcast, I shared why emotional eating is not the “terrible coping tool” we often think it is. Food is emotional and does provide comfort and pleasure, which is why you may also feel inclined to eat when you’re bored.
Trying to “stop boredom eating” is one thing, but identifying why you’re “boredom eating” in the first place is another. I work cautiously when approaching this topic because diet culture can be so sneaky. It can easily become another dieting tactic: which takes you away from eating pleasurable foods and disconnects you from your hunger signals.
3 things to consider when “boredom eating:”
Are you actually hungry?
Hunger is not always about a physical sensation like a grumbling tummy. Thinking about food, cravings, inability to focus, and fatigue are all also signs of hunger that can get mistaken as boredom. If you’re not sure, try asking yourself:
- Was the last time I ate > 3-4 hours ago?
- Was I full after my last meal?
- Do I have any other signs of hunger?
Is there something you are trying to procrastinate/avoid?
Take a moment to journal and reflect on what is going on in your life. Are you putting off a school assignment that’s due soon? Are you avoiding a tough conversation with a friend? Are you occupying your time with food as you walk past the basket of unfolded laundry? I get it!
Food IS a nice, comforting, distraction and it’s okay to cope with food sometimes. But what if further procrastination will make your stress worse? Once you discover if there is something you’re avoiding by eating, take a breath and think of a plan. When I have a task I really don’t want to do, I set a timer. “Okay Marissa, we’re just going to put laundry away for 20 minutes, that’s just one episode of The Office. So set a timer, put on Netflix Peacock and go!” Get the task done if you can, or at least get it started, then reassess your desire for food.
Are you actually just bored?
Yeah, food is stimulating! Especially sweet, salty, or fatty foods – all the yumminess of fun foods. But unfortunately, using the dopamine kick from a chocolate bar can turn into a binge. Just like you may have a toolbox of coping skills, there has to be a toolbox for boredom activities. Food can be a tool for boredom, but not the only tool because the stimulation is fleeting (esp if it’s followed with a belly ache). These foods likely have a tendency to also be consumed mindlessly when bored, which makes you miss out on the rewarding effects (have I mentioned dopamine yet?!).
Try this if you need something to do when feeling pulled into a boredom binge:
- Change your environment. Leave the room you’re in. Go outside. Go take a shower. Something outside of where the boredom hit. Definitely don’t stay in bored in bed.
- Grab a game. Could be on your phone or an old school round of Sudoku, this requires a liiiitle more engagement than doom scrolling on TikTok, and most games can give you that kick of adrenaline or dopamine when you get to the pass a tough level or finish a really hard puzzle.
- Take your meds! Forgetting to take your meds can create more feelings of boredom if it’s for something that impacts serotonin or dopamine, like ADHD! Think of ADHD like a dopamine deficiency and your ADHD medication is the supplement. If there’s not enough stimulation in your environment AND your meds aren’t there to bring you up to even a baseline level, you may find yourself seeking food more frequently to fill that void. Again–food ABSOLUTELY can be a source of stimulation when you’re bored sometimes, it’s why I always had popcorn with me in the library during finals week in college. But let’s not make our lives harder than it needs to be, take your meds if they help!
Nobody likes to be bored, so can you blame your body for craving the easiest and quickest source of satisfaction? What’s in your toolbox to give you a little something to fight boredom?
I like puzzles, watercolor painting, listening to empowering podcasts, and taking my dog for a walk (when it’s warm haha).
Reviewed and Edited by Kaitlyn Allen MS, MEd, MS, RD.
