5 Ways to Stop Eating When You’re Bored

What is bored eating? 

Bored eating is a form of emotional eating. Instead of using food as a way to soothe an emotion, boredom eating is an attempt to use food as a stimulant. It is important to note that boredom eating is not inherently bad. However, if it feels out of control, it is possible to do things that promote mindful eating in place of boredom eating. Each of these practices will help you establish more mindful eating habits

Work to remove distractions when you’re eating. Sometimes boredom eating is actually just distracted eating. For example, you may be eating a snack while watching TV in the evening and don’t even notice if you’re full or hungry because you’re engrossed in the show. By removing distractions, you are able to focus more on how you feel and listen to hunger cues. 

Check in before meals. This is a check in with your body. Make note of how you feel and what you need. How hungry are you? Do you need more protein, fruit, carbs? What can you add to this meal to make it more balanced?

Replace habits. If you find yourself frequently bored eating at a certain time of day, replace it with a new habit. For example, if you usually find yourself getting bored at work and reaching for food when you aren’t really hungry, try replacing it with a cup of tea or turn on your favorite podcast. Practice listening to your body and if you’re hungry- eat! But if you find you’re maybe just feeling bored or restless, try to add a new habit to your routine.

Eat enough throughout the day. By eating enough during the day and staying nourished, you can prevent yourself from overeating or binging later on. Do you ever find that you skip lunch or go a long period without eating, only to find that when you actually do get to eat you eat more than you’d like or things you weren’t even really hungry for? End this cycle by having balanced meals and snacks throughout the day to keep you energized and satiated! Check out our free Snack Hacks Guide here! (We have over 20 snack options listed here!)

Include nourishing foods. Be sure to include foods that are nourishing and contain plenty of vitamins and minerals! An easy way to do this is to add “color,” (fruits of veggies) to every meal! It’s also important to balance meals for stable blood sugars and consistent energy! Try to include a protein, carb, fat, and fiber when you can!

Mindful eating is a core component of our coaching here at Nourished Routes, and one of the first modules in our self-paced course, Your Nourished Route. This course will teach you how to eat mindfully, make balanced meals with ease, take the confusion out of nutrition, gain confidence in your eating habits, and so much more! Click here to learn more about Your Nourished Route, and how it can help you completely transform your health!

In this self-paced course, you’ll learn:

  • What to eat to feel your best, physically and mentally
  • How to read a nutrition label – things to look for beyond calories and serving size
  • What to eat to live a long, healthy life
  • How to incorporate meal prepping without adding more stress to your life
  • Healthy eating while dining out
  • What to eat before and after a workout to increase strength and reduce recovery time

Learn more about Your Nourished Route today!

Here’s what people are saying about Your Nourished Route:

“This course was 10000% worth it. Alli has changed the way that I think about food and therefore my life. I’m in a much better place now and I’ve never been more in tune with my body and eating habits.” -Erin G.


“I’ve spent years overwhelmed and confused with all of the nutrition advice that I see on TV and hear from my friends. This course helped me to simplify nutrition and taught me how and what to eat so I don’t have to second guess it anymore.” -Lauren D.


Allison helped demystify nutrition for me. I now have so much more confidence about how consistently put together nutritious meals and snacks for myself and my family. – Linda R.

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