How to Stop Eating When You’re Bored

Listen to the Episode Now:

(If player is taking a while to load, just refresh the page.)

Add the show to your podcast library on Apple (iPhone) Here or Spotify Here.

Listen to These Too:

• RELATED EPISODE: Breaking Your Boredom Snacking Habit
• RELATED EPISODE: Boredom Eating

Tired of struggling with the same bad eating habits?

I can help you transform your eating habits and lose weight sustainably in my 1:1 coaching program, Eat with Intention, Lose Weight Sustainably.

Imagine going through your day feeling healthy, confident and free.

Why delay feeling your best yet? Book your free 60-min. consultation with me now.

Enjoying the Show?

Help make the show more discoverable to others who are frustrated with their eating habits by leaving a rating/review.

Just use the links below (or go right onto the app you normally listen on). Thank you!

• Rate/review on Apple (iTunes) HERE
• Rate on Spotify HERE

Know someone who’d benefit?

Just send them a text with a link to this page.

Read the Transcript:

How to Stop Eating When You’re Bored

Hi there, and welcome back to the Eating Habits for Life podcast! I’m so glad you’re here today because we’re going to talk about an eating habit that is so common and can feel unsolvable…is that a word? That eating habit is boredom eating. This episode was actually inspired by two of my clients yesterday.

This habit often creeps into our lives without us even realizing it. Maybe you’re at home after a long day, or you’re stuck in a lull during your workday, and before you know it, you’re making your way to the breakroom in the office. Or if you’re at home, find yourself standing in front of the pantry or rummaging through the fridge.

It can feel frustrating, right? You might think, “Why am I doing this? I’m not even hungry.” And yet, the habit continues, leaving you feeling stuck and disappointed in yourself.

Well, today we’re going to change that. In this episode, you and I are going to dive into why boredom eating happens, how it makes you feel, and—most importantly—how to break free from it. I’ll share a step-by-step process to help you replace boredom snacking with habits that align with your goals and leave you feeling empowered and in control.

And stick around until the end because I’ll also remind you about the Confidence Continuum bonus gift that’s ending soon. Alright, let’s get started, so I can teach you how to stop eating when you’re bored.

How Boredom Eating Might be Showing Up

Let’s begin by acknowledging where you are right now.

Maybe boredom snacking has become part of your daily routine. It might happen when you’re watching TV, scrolling through your phone, or working from home. You’re not physically hungry, but the habit feels so automatic—like your hands and brain are operating on autopilot.

You might grab a snack without even thinking, only to realize later that you weren’t really enjoying it or even tasting it. It’s just something you did to fill the silence or pass the time.

Does this resonate with you? If so, I want you to know you’re not alone, and there’s nothing wrong with you. This is just a habit—one that you can absolutely change.

Now, let’s talk about how this habit makes you feel.

Do you feel frustrated with yourself for eating when you know you’re not hungry? Maybe there’s guilt or shame, or maybe you’re just tired of feeling out of control around food.

You might even feel stuck, like this pattern has a grip on you, and no matter what you try, you can’t seem to break free. That feeling of being stuck can be so discouraging, and I want you to know that I see you and I understand.

Why You’re Boredom Eating

Let’s explore why this happens. Boredom eating isn’t about food. It’s about filling a gap.

Think about it—when you’re bored, your brain is looking for stimulation, something to focus on or occupy your time. Eating is a quick and easy way to distract yourself or soothe that restless feeling.

But here’s the thing: food can’t actually solve boredom. It just covers it up for a little while. And when the snack is gone, the boredom is still there, along with a side of frustration or guilt.

This is why it’s so important to get to the root of the habit, rather than just trying to force yourself to stop snacking.

Your Goals for Your Boredom Eating

Now, let’s shift gears and imagine where you want to be instead.

Picture yourself in a situation where you’d normally snack out of boredom. But this time, you pause. You recognize that you’re not hungry, and instead of heading to the pantry, you choose a different way to fill that gap.

You might pick up a book, go for a quick walk, or start a creative project. Whatever it is, it leaves you feeling energized and fulfilled, rather than weighed down by guilt or frustration.

You’ve built habits that make you feel proud and in control. Food is no longer something you turn to out of boredom—it’s something you enjoy when you’re truly hungry and ready to nourish your body.

How would that version of you feel? Take a moment to really think about it.

Would you feel lighter, both physically and emotionally? Would you feel free, like food no longer has this hold over you? Imagine the sense of calm and confidence that comes with knowing you’re in control of your choices.

Hold onto that feeling, because it’s completely possible for you.

Why What You’ve Tried for Boredom Eating Hasn’t Worked

If you’ve been struggling with boredom eating, you’ve probably tried a few things to stop it.

Maybe you’ve told yourself, “Just don’t snack,” or tried to distract yourself by scrolling through social media or watching something on TV. Maybe you’ve even tried swapping out snacks for healthier options, thinking that would solve the problem.

But if those approaches haven’t worked, it’s not because you failed. It’s because they didn’t address the root of the habit.

Here’s why those strategies fall short: they focus on the action—snacking—without addressing the underlying cause, which is boredom or the discomfort of having nothing to do.

When the root issue isn’t addressed, the habit persists. That’s why it’s so important to dig deeper and have a specific strategy.

How to Stop Eating When You’re Bored: A Step-by-Step Process That Works

So, what does work? Here’s how to stop eating when you’re bored:

1. Awareness: Start by identifying your triggers. Is it a specific time of day? A certain activity? Or a particular feeling, like restlessness or loneliness?
2. Set up Environment: Decrease triggers and ease of grabbing food when bored. Set up environment for success. (A lot of research has been done on this and shows it works)
3. Pause: When you feel the urge to snack, take a moment to pause and ask yourself, “Am I actually hungry, or is this something else?”
4. Feel: If it’s not hunger, take a moment to just sit with the boredom, seeing it as a moment of peace.  
5. Exchange: Exchange the action of eating with a new habit you’d like to build, such as reading about a specific interest, doing a craft, doing yoga, going for a walk, etc.
6. Practice: This takes time, so be patient with yourself. Every time you pause and choose a different action, you’re rewiring your brain to form a new habit.

Now, no one would expect you to know how to do all of these. These are skills to be learned and practiced.

Why This Works for Breaking the Boredom Eating Cycle

This process works because it addresses the root cause of the habit. Instead of using food to mask boredom, you’re teaching your brain to feel the boredom and learn to be okay with it for a short period and respond in healthier, more fulfilling ways.

Over time, this new response becomes automatic, and the pull to snack out of boredom starts to fade. Boredom isn’t seen as something you immediately need to escape. And you’ve created a new habit instead of reaching for food.

Visualizing Your Future Self After Breaking Your Boredom Eating Habit

Now, I’d like to guide you through a quick visualization exercise. If you’re in a safe and comfortable space, feel free to close your eyes. If not, you can just listen and imagine.

Picture yourself in a moment where you’d normally snack out of boredom. You recognize the feeling, but instead of grabbing food, you pause. You take a deep breath and choose something else—a walk, a quick workout, or maybe a fun hobby you enjoy.

Now, imagine how you feel afterward. You’re proud of the choice you made. You feel energized, not weighed down.

Fast forward a few weeks. This is your new habit. You’ve broken free from boredom eating, and your body feels lighter and healthier. You feel confident knowing you’re in control of your eating habits.

Hold onto that image. That’s your future, and it’s so much closer than you think.

The Results You’ll Create and How You’ll Feel

By following this process, you’ll create habits that not only help you stop boredom eating but also make you feel more energized and empowered.

And here’s the best part: when you’re no longer stuck in this habit, you’ll have more time and energy for the things that truly matter to you. You’ll be able to try new activities, set bigger goals, and fully enjoy your life without food being a constant distraction.

You’ll fill that time you’re no longer boredom eating with things that truly matter to you or even new hobbies you’ve explored and taken up. Imagine knowing you’re spending your time in a way that truly fulfills you.

Your Next Step to Transform Your Eating Habits

If this resonates with you, I’d love to help you take the next step. Book a free consultation with me, and together, we’ll create a plan to help you break free from boredom eating and any other eating habits you struggle with, plus build habits that truly serve you.

And as a special bonus, when you commit to coaching, you’ll receive the Confidence Continuum program to help boost your confidence to build on your success. It’s the perfect way to keep the momentum going and feel supported as you create lasting change.

I can’t wait to meet with you during your free consultation and help you step into this new version of yourself. Book your free consultation here.

Thank you so much for listening and learning how to stop eating when you’re bored. I’ll talk with you next week!