How to NOT Eat When Bored (2 Simple Steps That Actually Work)

Do you ever find yourself wandering to the fridge every five minutes, opening it, closing it… then going back again?

Sometimes there’s nothing even appealing in there, but you still check, just in case there’s some kind of secret snack treasure you missed.

If this sounds familiar, you’re not alone. Boredom eating is incredibly common, especially if you’re:

• Working from home

• Running after kids all day

• Mentally drained but not physically hungry

And despite what you might have been told, this isn’t a lack of willpower.

Boredom eating is your body and emotions trying to communicate with you.

In this post, I’ll show you:

• Why you eat when you’re bored

• How to stop boredom eating in a sustainable way

• Two simple steps that help you feel satisfied and back in control

👉 Prefer watching instead of reading? Check out my full YouTube video here:

Why Do We Eat When We’re Bored?

Before we jump into solutions, it’s important to understand why boredom eating happens, because it’s different for everyone.

In my experience working with busy women, it usually comes down to two main reasons.

1. Your Body Isn’t Fully Nourished

If your meals aren’t keeping you full, cravings will naturally show up.

This has nothing to do with discipline — it’s biology.

When your blood sugar dips or your body is missing key nutrients (like protein, fibre, or healthy fats), your brain looks for the fastest source of energy… which usually means snacks.

2. Emotional & Habitual Eating

Many of us were never taught how to sit with uncomfortable emotions like:

• Boredom

• Stress

• Mental overwhelm

• Restlessness

Instead, we’ve learned to fix those feelings, often with food.

A lot of the time, this happens automatically. You’re not even consciously deciding to eat; your body is just seeking relief or stimulation.

The good news?👉 Both of these patterns can be changed.

Step 1: Stay Properly Nourished (So Cravings Calm Down Naturally)

When your body has what it needs, cravings reduce on their own.

Here are three simple ways to stay nourished and reduce boredom eating.

1. Start With a High-Protein Breakfast

Protein keeps you full for hours and stabilises blood sugar, which means fewer cravings later in the day.

Good breakfast options include:

• Veggie omelette with avocado or feta

• Smoothie with plant-based protein, spinach, and chia seeds

• Greek or plant-based yoghurt with nuts, seeds, and berries

👉 What to avoid: Oats on their own, sugary cereals, or carb-heavy breakfasts without protein or fat, these often increase cravings mid-morning.

2. Include Protein, Healthy Fats, or Fibre at Every Meal

Every time you eat, ask yourself:

“What’s the protein, fat, or fibre here?”

Examples:

• Lunch: quinoa salad with chickpeas, avocado, and roasted vegetables

• Snack: apple slices with almond butter

• Dinner: chicken stir-fry with mixed vegetables and sesame seeds

Instead of:

• Toast with jam → try toast with eggs

• White-bread sandwiches with processed meats → aim for whole foods and balanced meals

This keeps your body nourished and reduces the urge to snack out of boredom.

3. Limit Ultra-Processed Foods (Without Guilt)

You already know this, but not for the reason you might think.

Ultra-processed foods are designed to:

• Spike cravings

• Disrupt hunger signals

• Make it harder to feel satisfied

  
  

That said, no guilt here. If you eat them, enjoy them and move on.

Aim for mostly whole, nutrient-dense foods and flexibility, not perfection.

💛 For busy days: I’ve created a list of 25 easy snack ideas that reduce cravings, perfect for busy women on the go.👉 You can download here.

Step 2: Address Emotional & Boredom Eating Patterns

If your boredom eating is emotional, this step is key.

Next time you feel the urge to snack, pause and ask:

“Am I actually hungry — or am I bored?”

Many of us distract ourselves from discomfort with food. This is a very normal coping mechanism, but over time it can lead to:

• Eating when you’re not hungry

• Digestive issues

• Fatigue

• Feeling out of control around food

The good news? Thanks to neuroplasticity, your brain can learn new responses.

Example: Working From Home

You’re at your desk, feeling restless. You check the fridge, but realise you’re actually full.

What’s really going on?

• You’re mentally stuck

• Bored

• Overwhelmed by a task

Instead of eating, try:

• A quick walk around the block

• Calling a colleague

• Switching tasks for 5 minutes

This new response breaks the cycle. The more often you choose it, the more automatic it becomes.

If Stress Is the Trigger

Stress eating is very common, and often a sign you need self-regulation, not food.

Try one of these instead:

• Deep belly breathing for 1–2 minutes

• Journaling — dump everything that’s annoying or stressing you out onto paper

• A 5-minute meditation to reset your nervous system

These tools help calm your body so food doesn’t have to.

A Simple Tip for Busy Mums

If you’re a mum, you’ll know how easy it is to snack on your child’s leftovers.

I’m guilty of this myself. By the end of the day, it can leave you feeling:

• Bloated

• Sluggish

• Totally drained

A simple fix:

Keep a small container nearby.

• Put all leftovers into the container

• If your child is hungry, they know where it is

• If you’re hungry, you can eat intentionally

If it’s not eaten by the end of the day, toss it.

This helps you avoid mindless eating and gives your digestion a break.

The Takeaway

The key to stopping boredom eating isn’t restriction.

It’s:

• Nourishment first

• Then mindfulness

  
  

When your body is well fed and your emotional needs are met, food stops feeling like the only solution.

Ready to take control of your health? Learn more about my online health and nutrition consultation services via the link below and see how we can work together to help you feel your best, inside and out!

Book a Free Discovery Call today to see how we can customise a plan for your unique needs.

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