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.).

 
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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!

 
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