150+ Ways to Distract Yourself From a Food Craving
Use these simple ideas to distract yourself from common food cravings (sweets, carbs, salty snacks, etc.).
The next time you’re faced with a food craving, purposefully distract yourself for at least 5-10 minutes before giving in to it.
Focus your attention on something else in order to mentally (and possibly physically) distance yourself from the craving and its trigger, allowing it to subside.
Not sure if you’re experiencing hunger or a craving? Here’s how to tell.
Below are a variety of ways to distract yourself from a craving.
Communicate
Call, text, or message a:
Co-worker
Family member
Friend
Neighbor
Etc.
Send a/an:
Card (physical or digital)
Email
Thank you note
Etc.
Reflect or reminisce
Look through a:
Collection of old notes or cards
Journal
Photo album
School yearbook
Scrapbook
Etc.
Make a list of:
Favorite memories
Little things that make you happy
People, places, or things you’re grateful for
Proud moments in your life
Etc.
Finish a household chore
Dust a piece of furniture
Empty the garbage or recycling
Fill your ice cube trays
Fluff pillows
Fold or hang clothes
Give your dog a bath
Hang a picture on the wall
Iron a shirt
Load your dishwasher
Make your bed
Run a load of laundry
Scrub the sink or tub
Throw away food that has gone bad
Vacuum a rug or carpet
Wash or dry a few dishes
Water a plant
Etc.
Take care of your vehicle
Check your mileage or tire pressure
Clean out the trunk
Collect trash from your car
Disinfect your steering wheel
Empty the cupholders
Fill your car up with gas
Organize the glove compartment
Read a page of the owner’s manual
Vacuum your car mats
Wash your car
Wipe down the interior windows
Etc.
Organize a space or collection
Sort through a/your:
Books
Closet
Desk drawer
Dresser drawer
File cabinet
Jewelry
Junk drawer
Purse contents
Recipes
Shoes
Spice rack
Tools
Under-bed storage container
Etc.
Be creative
Brainstorm
Doodle or draw
Edit a photo or video
Garden
Knit, sew, crochet, etc.
Make a piece of jewelry
Paint
Play an instrument
Scrapbook
Sing
Style an outfit
Take photos
Write a short song or poem
Etc.
Move or play
Balance on one foot
Bounce or toss a ball
Dance
Do push-ups or sit-ups
Fiddle with a gadget
Get the mail
Hold a yoga pose
Hoola hoop
March in place
Perform arm circles
Play a game (solitaire, etc.)
Practice a martial arts move
Skip down the hallway
Stretch
Take your dog for a walk
Try to juggle
Walk up and down a set of stairs
Work a puzzle (crossword, Sudoku, jigsaw, etc.)
Etc.
Enjoy some personal care
Apply makeup
Brush or floss your teeth
Cut or file your nails
Gargle
Moisturize your skin
Paint your nails
Rinse your mouth with mouthwash
Shave
Shower or take a bath
Soak your feet
Style your hair
Wash your face
Etc.
Slow down and relax
Close your eyes and take deep breaths
Listen to a relaxing song
Massage your back with a tennis ball against the wall
Meditate
Rub the bottoms of your feet
Sip herbal tea
Sit with the lights off
Step outside and listen to nature
Take a short nap
Visualize your favorite vacation spot
Etc.
Browse or read something
Article or blog post
Child’s homework
Email
Fine print on a document
Flyer
Horoscope
Instructions for something you haven’t used
Junk mail
Magazine
Motivational quotes (1,000+ inspirational quotes)
Newsletter
Page or chapter of a book
Sign or poster on the wall
Etc.
Make a list
Start a list of:
Items to purchase or donate
Objects you see in your surroundings
Places you want to visit
Pros and cons of giving into your craving
To-do’s
Weekend plans
Etc.
Use your computer, phone, or tablet
Add a new ringtone
Change the screen background
Check your email
Delete old emails or photos
Download a new app
Play an online game
Post something on social media
Record a new voicemail greeting
Reset a password
Review your settings
Unsubscribe from an email list
Watch a short video
Etc.
Perform a personal task
Check an account balance
Mail a letter
Pay a bill
Register for a class or course
Schedule an appointment
Sign or sort through papers
Update your calendar
Etc.
Research or learn
Look up:
Directions to a destination
Healthy recipe ideas
How to fix something
Jokes
Movie or book reviews
Plane ticket prices
Random facts
Statistics (sports, etc.)
Stock prices
The weather forecast
Trivia questions
Upcoming events in the area
Etc.
Other
Do something else... anything else!
Chew gum
Count from 1 to 100 (or backwards from 100 to 1)
Do something using your non-dominant hand
Drink water
Laugh
Pop bubble wrap
Recite something you have memorized
Run an errand
Say the alphabet backwards
Smell coffee beans or spices
Suck on a piece of frozen fruit
Take a short drive
Use the restroom
Whistle a tune
Write a product or service review
Etc.
Decide in advance which distraction(s) you’ll test out when faced with your next food craving. Use an idea from our list or come up with your own.
Think about different distractions you could use in different environments (work, home, etc.). Some options will be more realistic or convenient depending on where you are and who you’re with.
Be realistic, be prepared, and experiment to find what will work for you!