Boredom eating happens when we use food to fill time, reduce stress or chase a quick energy lift — not because we are genuinely hungry. The most effective way to break the habit is to pause and ask three questions: why do I want to eat, what should I choose if I do, and how can I make it satisfying? Mindful eating — removing distractions, chewing slowly, focusing on the food — is the single most useful tool.
There are multiple reasons humans get bored, and a common story is that many of us eat to alleviate that boredom. But why are you eating because you are bored? Is it a bad thing? How can you stop?
So why do we eat when we are bored?
First of all, it could be because you are actually hungry! Our bodies are finely tuned using a range of hormones to indicate that we need more energy (in the form of food). Eating when bored also doesn’t have to be a bad thing, it depends on what you are eating! Small portions and healthy foods as part of a balanced diet are good for you.
However, if you are not hungry it could be for a number of other reasons:
- To distract ourselves or kill time
- Because we are stressed (sugar can minimise the stress and anxiety responses by lowering cortisol production levels- this is not a healthy way to reduce stress)
- We think sugar is the only way to quickly increase our energy
To understand more about the effects of sugar on the body read our informative article here.
There are three main questions to ask yourself that can help break the habit of eating because you are bored.
Ask yourself…
Why do you want to eat?
- Try and ensure you are eating because you are hungry. If it is because of another reason, try and address it in some other way.
If you decide to eat, what should you choose?
- Choose something healthy where possible.
- If you are craving something sweet there are multiple recipes for healthier sweet snacks. See some of our favourites here!
- Make sure the portion size is appropriate
- High fibre snacks will keep you fuller for longer (our article further explains this).
- Try to avoid certain foods close to bedtime (more information can be found here)
How to make what you eat keep you feeling satisfied for longer?
- Eat mindfully
- Use your senses to really focus on what you are eating
- Remove all distractions and solely on eating
- Chew thoroughly
‘Mindfulness is the idea of learning how to be fully present and engaged in the moment, aware of your thoughts and feelings without distraction or judgment.’
What are the positive effects of eating mindfully?
- Draws our attention to the act of eating as opposed to being on autopilot
- Promotes a positive relationship with food
- Encourages healthy food choices
- You will enjoy your food more (increased concentration on the sensory aspects of your food)
- Feel fuller for longer
- Better management of food portions
- Stopping when you are full (although not eating everything on your plate can be seen as food waste, it is better to tackle this before you buy/ cook the food, than overeat)
Conclusion
Eating out of boredom is a hard habit to break, however it is possible if you focus on what you’re eating and why you are hungry. Eating the right foods can also minimise any negative effects of boredom eating such as increased risk of obesity, heart disease and diabetes.
Studies discussed in the article
Excessive Sugar Consumption May Be a Difficult Habit to Break: A View From the Brain and Body
Tryon, M. S., Stanhope, K. L., Epel, E. S., Mason, A. E., Brown, R., Medici, V., Havel, P. J., & Laugero, K. D. (2015). Excessive Sugar Consumption May Be a Difficult Habit to Break: A View From the Brain and Body. The Journal of clinical endocrinology and metabolism, 100(6), 2239–2247. https://doi.org/10.1210/jc.2014-4353