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Step away from the fridge! How many times do you go to the fridge or cupboard looking for something to eat when you aren’t really hungry? You’re not alone. In this episode, Jen shares how boredom is the biggest trigger for snacking – and what you can do to change your habits.

Did you enjoy the podcast today? Please let me know by leaving a review on Apple Podcasts. Every month I draw one lucky reviewer to have a free one-hour consultation with me. Also, remember to subscribe wherever you’re tuning in from so that you always catch the next episode.

SHOWNOTES

Why do we eat when we’re bored?

Eating when you are bored serves as a coping mechanism. Boredom triggers psychological hunger, and people prone to boredom may be more likely to overeat or emotionally eat.

To be clear, I’m not talking about conscious snacking; I’m talking about going to the cupboard and getting a happy hit. Snacking breaks up the monotony of our boredom and raises our dopamine levels. In other words, we will continuously snack because it makes us temporarily excited again and again.

(In Episode 81, I talk all about how to turn on your dopamine and other happy hormones without taxing your body. See the link to the show notes below)

If we’re not careful, it becomes a habit – we get bored, eat, and then repeat.

How to break the eating when bored habit 

Here are some ways that I’ve used to break the habit.

  1. Drink water or tea 
  2. Brush your teeth
  3. Listen to something positive like a podcast
  4. Be ok with being bored
  5. Walk away from the fridge – put up a sign or a picture of what you want to wear on the fridge 
  6. Move your body – go for a walk before you are allowed to have a snack. I can do this if I do that!!
  7. Dial a friend – create that accountability for yourself

Janice K. Hillman an MD in Adolescent Medicine at Penn Medicine, explains, “If you’re actually hungry, you’ll experience true hunger cues, such as stomach growling, low energy, shakiness, headaches and problems focusing.”

If it’s boredom you won’t get these signals. So, check in with yourself when you’re at the fridge and cupboard. Recognise the hunger signs when they come so you can easily tell the difference.

Appetite is a person’s desire to eat food. It is distinct from hunger, which is the body’s biological response to a lack of food. A person can have an appetite even if their body is not showing signs of hunger, and vice versa.


It’s not what you do 20% of the time that matters; it’s what you do 80% of the time. If you’re hungry, good, eat something healthy and close to nature. If you’re bored, step away from the fridge or cupboard and do something else to entertain yourself.

To help you with these habits, here are some past podcast episodes that you mind find useful: 

Healthy Life Hacks

The Healthy Life Hacks I want to share with you today are:

  1. Set a system for success – which of the six hacks I shared with you today will be your default strategy? 
  2. Determine your trade-off. Your “I can do this if I do that….”

Did you enjoy the podcast today? Please let me know by leaving a review on Apple Podcasts. Every month I draw one lucky reviewer to have a free one-hour consultation with me. Also, remember to subscribe wherever you’re tuning in from so that you always catch the next episode.

Are you looking for more great resources? Get a free copy of my Feed Your Body ebook here and be sure to explore my blog while you are there.