40 Things to Do Instead of Eat When You're Bored

By , SparkPeople Blogger
After a long day at work, at school, in carpool lanes or {insert daily obligation here}, your energy reserves and brain power have been thoroughly zapped. You manage to squeeze in a quick workout, grab dinner, knock out some laundry and maybe answer a few emails—and then before you know it, you find yourself halfway through a bag of chips, a pint of ice-cream or maybe just a few too many crackers with hummus. You're not quite sure how or why you started eating in the first place…after all, dinner was just an hour or two ago, and you're certainly not hungry. It's just that for the first time all day, you finally have some down time, your phone has stopped ringing, no one is clamoring for your attention, your mind is wandering aimlessly and the food is just right there…

If this scenario sounds all too familiar, you're not alone. Studies have shown that people are much more likely to crave food—particularly sugary and fatty snacks—when they're bored. After observing participants who were intentionally subjected to periods of boredom, scientists found that the people chose to eat as a way to break the monotony, not necessarily to enjoy the taste or to satisfy any degree of hunger.

If boredom is eating up your goals, the best strategy is to occupy your mind and body with thoughts and activities that have nothing to do with food. (Note: This only applies when you're not physically hungry—if your body is giving you clear cues that it's time to fuel up, you shouldn't deprive it of the sustenance it needs.) So, next time your belly is full and your calendar is empty, try some of these fork-free ways to fill up those idle hours.

40 Ways to Bust Monotony Without a Meal

  1. Call your mom. (Or your dad, grandmother, cousin or anyone who would be thrilled—and maybe surprised—to hear from you.)
  2. Dance. Been awhile, hasn't it? Download your favorite up-tempo song or throw on an old-school album and let all your wiggles out. Don't worry, no one's watching.
  3. Clean out a junk drawer. You know you've got one, and it's probably not pretty. After 10 minutes, you'll have a nicely organized drawer without a single calorie to show for it.
  4. Go for a walk. So what if you've already worked out today? Your step count will skyrocket, and you'll benefit from the fresh air.
  5. Walk the dog. Don't have one? Borrow the neighbor's or volunteer at a local animal shelter.
  6. Listen to an audio book. This is great for long drives, when you'd otherwise be tempted to snack or sip.
  7. Do a jigsaw puzzle. Not only will it fill up the time, it helps stimulate the brain and could even prevent Alzheimer's.
  8. Plan next week's meals. Put today's cravings to good use by applying them (in a healthy way) to your future menu.
  9. Tap into your spiritual side. This could mean praying, meditating or just connecting with nature—whatever soothes your soul.
  10. Start that vision collage you've been thinking about making for ages.
  11. Play with your kids (or grandkids). Whether it's a wiffle ball game, a tea party with dolls or a Wii marathon, they'll appreciate the attention—and you'll come away feeling younger at heart.
  12. Write down (or track online) everything you've eaten so far today. The list will most likely help silence the snack that's calling your name.
  13. Listen to a favorite podcast while tackling a cleaning chore you've been dreading.
  14. Look at photos of yourself from the start of your weight loss journey (even if this is day one).
  15. Brush your teeth. Most foods and drinks don't taste good after toothpaste, so brushing could curb cravings while also promoting good oral hygiene.
  16. Identify a cause that's important to you, then spend some time researching what you can do to help.
  17. Soak in some vitamin D. Whether it's a stroll on a sunny winter day or an hour at the pool, some (protected) time in the sun can do wonders for your mood and energy.
  18. Make a list of the next three gifts you need to buy, and—time and money permitting—buy them.
  19. Vacuum out your car. You'll burn calories and enjoy the short-lived satisfaction of a clean ride.
  20. Sip on some water or tea. Many people mistake thirst for hunger.
  21. Go on a photo safari. Whether it's in your backyard or at the beach, viewing the world through a lens is a great way to slow down and appreciate your surroundings.
  22. Start learning a new language. It's never too late.
  23. Pack a donation box. Look around the house for neglected items—clothes, dishes, electronics or anything you haven’t used in the past year—and prepare a package to donate to a local shelter or thrift shop.
  24. Take off your clothes, look at yourself in the mirror and focus on the body part you like the best. (Yes, there is one.)
  25. Give yourself a facial, pedicure or manicure. (Fact: You can't open a bag of chips when you have wet nails.)
  26. Organize your spice drawer. Throw out expired bottles, make a list of what's running low and get inspired by spices you'd like to use more often.
  27. Take a hot bath. Food and bubbles don't mix, and you'll benefit from the extra relaxation.
  28. Connect with your people. Whether they're your neighbors or fellow Sparkers, your tribe of supporters are sometimes the best line of defense against cravings.
  29. Go shopping in your closet. Start in the back and try on anything you haven't worn in a while. You just might discover that some items from your "too-small stash" fit better than ever before.
  30. Commit to spending half an hour on a hobby you love, but have been neglecting lately.
  31. Map out your next vacation. It doesn't matter if it will be next month, next year or at an undetermined date. Select a destination and then research flights, lodging, recreation and other details. Some believe that half the fun of travel is in the planning!
  32. Write a letter to someone you've been angry with, focusing on forgiveness instead of fury. Shred it or send it, it's up to you.
  33. Download all those photos from your phone and create a digital album.
  34. Write down all the things you don't like about your body (or yourself in general), and then rip it up.
  35. Register for a race. Bonus points for mapping out a training plan.
  36. Start decorating for the next holiday.
  37. Empty your kitchen cabinets, clean out the insides, pitch or donate what you haven't used in the past year and then organize what's left. You'll reap the benefits for the whole next year.
  38. Start re-reading a favorite book from high school or college, and enjoy it in a whole new light.
  39. Use some essential oils to relax, recharge and stimulate a sense other than taste.
  40. Make something. This might be a crocheted blanket, a painting, a poem—anything that didn't exist before today.
Now, it's your turn! Next time you're tempted to open the fridge, sit down and make your own list. Anything goes: Include activities you already enjoy, new things you've been meaning to try or stuff you've been neglecting, so you'll always have an ample source of healthy, calorie-free distractions at the ready.
 
Share your favorite ways to distract yourself in the comments.

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Comments

MARYGOLD5 10/27/2018
Thanks for a great list of tips. Report
1SUZIQ11 10/24/2018
I am definitely a "boredom" eater! I need to print this article! Report
CHRISINMIAMI 10/24/2018
Thank you! Great article! Report
ARNETTELEE 10/24/2018
great info Report
ARTJAC 10/24/2018
THANKS Report
NANAW12001 10/24/2018
Some things I never thought about. Thanks. Report
JANTHEBLONDE 10/24/2018
Great article! Report
SPINECCO 10/24/2018
Thanks for sharing. Great information. Report
HOLLYM48 10/24/2018
Great ideas! Report
PRUSSIANETTE 10/24/2018
Although there are many times I have overeaten, boredom is not one of the reasons. In fact, stress from a lack of time to be "bored" is probably more the reason. ;-) Report
MARTHASC 10/24/2018
Thanks for the wide variety of suggestions. Report
JEWELZEE- 10/24/2018
I would like to start knitting or crocheting. Anything to keep my hands busy. Report
LOSER05 10/24/2018
Great Report
ETHELMERZ 10/24/2018
Good ideas, some are rather far fetched and amusing, but on purpose, I suppose. Report
NANTUCKETLIFE 7/12/2018
I need these, thank you Report
AQUAGIRL08 7/8/2018
What a great list! Thank you! Report
JERICHO1991 5/28/2018
Getting ready to go out for a walk now. Report
ELONKA1 4/20/2018
And oh yes, visiting my mom, especially overnight, is great for my weight loss. She is a very small eater, loathes sweets, so there is nothing to snack on at her house - unless I bring it. Report
ELONKA1 4/20/2018
Boy did I need this article! Just noticed that I was not that hungry on days that I was involved in spring yard and garden clean-up, cleaning up my sewing room and stripping wallpaper. Especially during my danger time of after 8 pm with a book or in front of the TV. Will print and post this article on my frig. Report
KATHRYNGC 3/8/2018
Quite a few of very good suggestions. Some I knew, some I didn't. All will come in handy. Thanks! Report
TWEETYKC00 3/6/2018
Thanks for the options! Report
LOSER05 3/4/2018
thanks. Report
RD03875 3/3/2018
Thanks for the article Report
CHRIS3874 3/1/2018
What about playing with your CAT?? Report
LVMS61516 3/1/2018
Great article and good ideas that I'll be using. Report
BARCELONAME 3/1/2018
Thanks Report
DEBBY974 3/1/2018
Loved this article,it had lots of great ideas. Report
MZDELO1 3/1/2018
These are some great ideas I haven't thought of in awhile. Thank you for the insight. Report
JULIENSMITH 3/1/2018
Great article. At night, to keep my mind off food, I use technology: pintrest, facebook, games. Keeps my fingers & mind busy. Report
EMGERBER 3/1/2018
I needed this today, thanks! Report
JANET552 3/1/2018
Thanks Report
CHERIRIDDELL 3/1/2018
thanks Report
ELRIDDICK 2/16/2018
Thanks for sharing Report
MELAYAHM 1/11/2018
Sadly, chocolate still tastes good after teeth brushing. Fruit however, is vile Report
SUSANBEAMON
41) Go on-line to SparkPeople. Report
Great ideas which I use many times.
Report
Some great suggestions here. Thanks for sharing them! Report
Good ideas. Report
Super and fun ideas! Report
ROCKS8ROX
Very good ideas to distract boredom eating, thank you! Report
GOOD IDEAS! Report
Great ideas! Report
Thanks for the tips Report
These are all great ideas and work most of the time. One thing that sometimes works for me is to remind myself that I am not hungry and I'll check "complete your diary" on MFP which makes me less likely to open it up & write down more food. Report
Boredom is my biggest bugaboo. Great article. Report
I needed this article I eat when I am bored. Report
Really good ideas Report
You mentioned some great ideas. Evening is my bad snack time. I made a list of the interesting ideas and will try to incorporate them into my life. Report
SUSANBEAMON
Interesting selection of activities. Report
Great suggestions! I may use some of them today! :) Report