What to do When Boredom Strikes

“Many people find boredom triggers the need to eat, even if their bodies do not need food, and they often choose salty or sweet snacks instead of healthy foods, writes registered dietitian nutritionist Christine Stirparo. Breaking that habit begins with people knowing when they are eating because of boredom, making a list of enjoyable activities they could do that do not involve food, and learning to ignore the impulse to eat when bored, Stirparo suggests.”- Food & Nutrition Magazine online (10/22/18)

One of my most-discussed topics with clients is that of snacks. The term “snack” is not synonymous with the term “junk food”…or pre-packaged + processed grab-n-go food such as cookies, chips, sodas, etc. Rather, the term “snack” simply refers to smaller amounts of food eaten between larger meals. Our inaccurate perception of what constitutes a snack is largely driven by food manufacturing companies and the media that persuade us into thinking that snacks are meant to be packaged, and thus often highly-processed. Do not fall into this trap!! Snacks should be consisting of healthy, whole foods coming from a variety of food groups: ideally, one protein-rich food + one food representing another food group.

However, even those of us who understand the proper meaning of a snack still fall guilty of reaching for processed items from time-to-time. The driving force here? Usually, boredom. As someone with ADHD who must be moving at alllll times, I know first-hand how easy it can be to reach for a snack simply as a tool to occupy your hands. Unfortunately, snacks consumed out of boredom are the snacks most likely to lack any true nutritional value. They are not planned, so our options may be limited, and we may not be as intentional with our choices (not as focused on reaching for a snack in-line with our health goals).

To help prevent snacking as a result of boredom, I encourage you to check in with your appetite before reaching for that bag of chips or sleeve of cookies. If you do not notice your body sending you any signs of hunger, pause and think of an alternative activity to satisfy your boredom. Having a ready-made list can make this easier (prevents you from snacking while you think of something else to do!). If you do detect genuine signs of hunger, take a second to think about whether the snack you’re grabbing is nutritious or simply convenient. If the latter of the two, do your best to locate a more healthful option.

Being able to discern various motives for eating takes practice. Rather than waiting until a situation such as the one above arises, and trying to practice in your moment of weakness, begin noting your levels of hunger/satiety before each meal. Such practice will allow you to become more in-tune with your body’s natural cues of hunger and satiety (being satisfied), which will better enable you to differentiate between the two states when it comes to snacking!