Write down everything you eat and drink in a journal. Include a list of calories, if desired. You can use a paper journal to keep track of your intake or you can use your phone or computer. Consistency is very important. Include the time and how much you ate. For example, 9:45 a. m. , 2 handfuls of M&Ms. Note what you were doing at the time. Also note how you were feeling. For example, 9:45 a. m. , 2 handfuls of M&Ms. I ate them at my desk while I was browsing online. Felt stressed over this project at work.
Also notice any variations in your patterns. For example, if you notice that you snack a lot at work but not much when you’re home in the evening, it might be because you don’t find your work stimulating. Or it might be because you feel more stressed at work and you use snacks as a coping mechanism.
If you tend to eat whatever is around you, you can help yourself out by purchasing only healthy snack foods when you go shopping. If you go to the vending machines at work or school, try packing a healthy snack to take with you so you aren’t tempted to visit the vending machines. Do you feel better after you eat outside mealtimes? Do you have more energy? Or do you feel tired?
Many people find themselves snacking when doing other activities (e. g. , reading, watching TV). In some cases, you may eat 71 percent more calories if you eat while watching TV. [4] X Research source
High levels of anxiety may also cause you to feel thirsty. [6] X Research source
Think about when you last ate. Hunger cycles peak every 90 minutes or so, but if you ate within the last 2 or 3 hours, you’re probably not really hungry. (Obviously, you may have different hunger needs if you’re an athlete or if your job is very physical. ) Chart your hunger on a scale from 1 to 10, where 1 is “totally full” and 10 is “I might die if I don’t get a pizza right now. ” You may not be very accurate with this at first, but thinking about the scale will help you learn to think about your hunger in context. Watch for physical cues. A rumbling stomach, headache, feeling weak or shaky, or feeling tired for unexplainable reasons may all be signs that you need to eat. Think about whether you’re hungry or just experiencing a craving. In many cases, if you’re craving a particular food, such as chocolate or macaroni and cheese, you may just want comfort from a specific taste.
Putting everything you eat, including snacks, on a plate may help you control mindless eating. Using small plates will help you control portion sizes, too. Try scheduling your snacks to help you cut down. If you’re “supposed” to be eating at a particular time, you may be more mindful of what you consume.
Foods that are high in water, such as vegetables and fruits, are very good for helping you feel full. Try to incorporate these into all of your meals. If you must snack, choose a handful of carrots over a handful of chips: 1 ounce of carrots contains a mere 25 calories, vs. 152 calories in 1 ounce of potato chips.
Breakfasts low in sugar and high in protein are the best choice for feeling attentive and less hungry throughout the day. Eating breakfast also enhances your attention and performance throughout the day. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Because boredom can often stem from an inability to pay attention to your own thoughts and your environment, the cognitive boost from eating breakfast regularly may help keep you from getting bored.
If you have to have a chocolate bar, buy the miniature bars and eat only one. Research shows that you can learn to be just as satisfied by a small portion of a comfort food as by a bigger one.
For example, studies suggest that when you’re bored, doing an activity such as making a list of every use that a particular item could have can get you out of your rut. Puzzles and other activities that ask you to think creatively could also be helpful.
Any activity that can help you wait out a craving for snacks, even if for only a few minutes, is a good idea. You can use the time to consider whether you really are hungry or whether you just want to eat because you haven’t found something else to do. [13] X Research source
If you can’t be with friends in person, connecting with friends over social networks or via text messages or a phone call can help relieve your boredom. [15] X Research source If you’re at a party and don’t know anyone, make a game of it. Can you say something interesting or complimentary to even one or two people? Focusing on small, interpersonal interactions may help relieve boredom. [16] X Research source
For example, no matter how well you drive, if you’re stuck in traffic, no effort of yours can change the fact that you’re stuck. You simply have to wait until the traffic clears up. You are also unclear about when the traffic may clear up; it could be 10 minutes or two hours. This is a prime situation for boredom because you can’t change the situation with your own effort, and you don’t know when or if your “reward” will come. People tend to be most satisfied when they are challenged but still able to complete a task. If they expect to succeed and have some sort of pay-off for completing the task, they are less likely to feel bored. [20] X Research source Some people have a higher level of “trait” boredom, where they are more likely to feel bored even in situations most people would not rate as boring.
Some people react to boredom with agitation, rather than lethargy. These people may pace, tap or jiggle their feet, or drum on furniture with their fingers. [21] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
You can feel bored even in high-stimulation environments if you’re having trouble connecting with what’s around you. For example, if you don’t know anyone at a cocktail party, you might still feel bored even if there’s a lot going on. Researchers suggest that there are several components of feeling bored. Boredom occurs when you have a hard time paying attention to internal information (thoughts, feelings) and/or external information (what’s going on around you). You need this information to participate in activities that feel satisfying (the feeling opposite to “bored”). [23] X Research source When you become aware of the fact that you’re having a hard time with paying attention, you look for a reason for your difficulty. You may explain why you’re having trouble connecting by assigning responsibility to your environment. For example, you might say, “I have nothing to do. ” You likely do have things you could do, but boredom puts the responsibility elsewhere.
Stress has been shown to cause problems for your attention span. When you’re stressed, you may have trouble focusing or feeling interested in things. [25] X Research source This is the perfect breeding ground for boredom. Everyone experiences stress in different ways. For some people, stress manifests itself as physical symptoms, such as headaches, an upset stomach, heartburn, fatigue, and muscle aches and tension. For others, it manifests itself as feelings of anger, sadness or depression. You may even experience a mixture of these symptoms. [26] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
You may be able to fight procrastination by setting yourself firm deadlines for your projects. [28] X Research source Reducing the sources of stress whenever possible can also help you avoid procrastination. Try not to judge yourself too harshly for procrastinating. Research shows that forgiving yourself and preparing to do better the next time is more productive than beating yourself up over it. [29] X Research source
