201 Things to Do Instead of Eat When You Aren’t Hungry – 80 Twenty Nutrition

201 Things to Do Instead of Eat When You Aren’t Hungry

“Eat when you’re hungry, stop when you’re full.” If only it was that easy. Sometimes we eat when we’re hungry, other times we eat for other reasons. Maybe it’s because you’re bored, tired, lonely, angry or sad. If this happens occasionally it’s probably not a concern. If it happens often and it’s getting in the way of your goals and conflicts with your values, that’s when it’s important to stop and choose to act in a different way. Here are 201 things to do instead of eat when you aren’t hungry.

201 Things to Do Instead of Eat When You're Not Hungry - healthy eating binge eating disorder emotional eating help - media registered dietitian Christy Brissette president of 80 Twenty Nutrition in Chicago

Take a look and write down the ideas that really speak to you. Write them down on a card you can keep in your wallet or put them in your phone as a note so you can access them when you need them.

If you’re hungry or otherwise realize it’s time to eat (it’s been more than 4 hours since you ate something or you’ve exercised and need more energy, etc.) by all means, eat and enjoy! Your body needs fuel.

Another note: you might find that some of these suggestions are triggering for you. For example, going to the movies when you’re having cravings for something buttery, salty or sweet could mean you end up caving and having those foods when that wasn’t what you really wanted to do. Choose ideas that feel helpful to you – everyone is different!

[bctt tweet=”If you’re struggling with emotional eating, here’s a list of 201 things you can do instead of eat when your’e not hungry. #mindfuleating #healthyeating ” username=”80twentyrule”]

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201 Things to Do Instead of Eat When You're Not Hungry - healthy eating binge eating disorder emotional eating help - media registered dietitian Christy Brissette president of 80 Twenty Nutrition in Chicago

201 Things to Do Instead of Eat When You’re Not Hungry

    1. Visualize a stop sign
    2. Observe, label and accept your emotions
    3. Dance to your favorite song
    4. Go for a walk
    5. Call a friend or family member
    6. Text someone to let them know you’re thinking of them
    7. Plan a vacation
    8. Make a list of places you want to travel to
    9. Make plans with a friend
    10. Take the dog for a walk
    11. Pet your dog, cat or gerbil (or visit a pet store)
    12. Sing along to your favorite song
    13. Make a playlist of songs that make you happy
    14. Draw
    15. Paint
    16. Do a crossword puzzle
    17. Listen to a podcast
    18. Design a website
    19. Journal
    20. Organize your closet
    21. Shine your shoes
    22. Organize a drawer
    23. Clean the bathroom
    24. Give yourself a manicure
    25. Give yourself a pedicure
    26. Do a face mask
    27. Take a bath
    28. Research places to volunteer
    29. Break down a large project into smaller steps
    30. Set goals
    31. Do pushups
    32. Do yoga
    33. Stretch
    34. Use a foam roller
    35. Sip on herbal tea
    36. Make a meal plan for the following day or week
    37. Make a list of home improvement projects
    38. Start or continue a home improvement project
    39. Visit an animal shelter
    40. Knit
    41. Crochet
    42. Watch your favorite TV show
    43. Go to a movie
    44. Go people watching
    45. Try a new class
    46. Watch an online lecture
    47. Look at cute animal photos online
    48. Pick out a gift for yourself
    49. Pick out a gift for someone else
    50. Go for a run
    51. Go for a bike ride
    52. Meditate
    53. Practice deep breathing
    54. Moisturize
    55. Watch funny videos
    56. Write a short story
    57. Write a poem
    58. Join an improv class
    59. Go to a museum
    60. Go to an art gallery
    61. Identify 5 things you can see
    62. Identify 5 things you can touch
    63. Identify 5 things you can hear
    64. Go through old photos
    65. Make a photo album or photo book
    66. Pay bills
    67. Schedule work emails
    68. Learn a language with an app or audio program
    69. Read
    70. Make a list of books you want to read
    71. Make a list of movies you want to see
    72. Write a letter to someone you admire
    73. Write a letter to someone you’re pissed off at
    74. Write a letter to someone you haven’t talked to in awhile
    75. Go to the gym
    76. Go to a pool and swim
    77. Put an ice pack on your neck and face
    78. Rearrange furniture
    79. Look at real estate online
    80. Volunteer at a soup kitchen
    81. Practice affirmations
    82. Focus on your goals
    83. Take a self defense class
    84. Drink a big glass of water
    85. Do some Tai Chi
    86. Look up nature walks and hikes near you
    87. Go out in nature
    88. Go for a drive
    89. Do some gardening
    90. Jump up and down
    91. Write and schedule some work emails
    92. Go to a library
    93. Read good news websites
    94. Go to a concert
    95. Start a meetup group
    96. Join an online support group
    97. Go swing on a swing
    98. Go down a slide
    99. Do a cartwheel
    100. Identify 5 things in your environment that are green
    101. Identify 5 things in your environment that are red
    102. Mold something out of plasticine or clay
    103. Identify 5 things in your environment that are blue
    104. Buy yourself flowers
    105. Send someone flowers
    106. Do karaoke: Sing to a karaoke app, online video or channel
    107. Jump rope
    108. Hit a pillow
    109. Go to a driving range
    110. Go to a batting cage
    111. Go to a science center
    112. Get a goldfish
    113. Find a charity you want to support
    114. Donate to a charity
    115. Go to a sports game
    116. Go play pool
    117. Plan a party
    118. Invite someone over
    119. Invite someone to meet up
    120. Play a new instrument
    121. Try a new makeup look
    122. Do a hair conditioning mask
    123. Make some jewelry
    124. Make candles
    125. Light a fragrant candle
    126. Throw a tennis ball against a wall
    127. Ask someone for help
    128. Plan rewarding and fun activities for the week
    129. Visit a spa
    130. Take a nap
    131. Bang on a drum
    132. Make a to do list
    133. Prioritize items on your to do list
    134. Do something on your to do list
    135. Sign up for a workshop
    136. Go to a part of town you haven’t been to before
    137. Ride the subway/streetcar/bus
    138. Go to a bookstore and browse
    139. Pray
    140. Paint a wall
    141. Make a vision board
    142. Make a collage
    143. Make a list of things you’re grateful for
    144. Make a list of things you’re good at
    145. Dribble a basketball
    146. Color
    147. Do needlepoint
    148. Scream into a pillow
    149. Do jumping jacks
    150. Write a letter to a politician
    151. Go bowling
    152. Cuddle
    153. Take a shower and alternate between hot and cold water
    154. Plan a weekend getaway
    155. Throw rocks into a lake, river, pond, etc.
    156. Enter a contest
    157. Learn about a culture you’re curious about
    158. Squeeze a stress ball
    159. Play solitaire
    160. Play a game online or on an app
    161. Do a jigsaw puzzle
    162. Do a sudoku
    163. Go horseback riding
    164. Go to a zoo or petting zoo
    165. Take a dance class (online or in person)
    166. Brush your teeth
    167. Floss
    168. Chew gum
    169. Read a magazine
    170. Empty your email inbox
    171. Sort your mail
    172. Watch a home video
    173. Vacuum
    174. Wash the floors
    175. Lift weights
    176. Brush your pet
    177. Update your address book
    178. Test drive a car
    179. Do a random act of kindness
    180. Mend clothes that are torn or have missing buttons
    181. Plant an herb garden
    182. Plant a tree
    183. Do laundry
    184. Try aromatherapy
    185. Clap along to an upbeat song
    186. Listen to an audiobook
    187. Play with your kids (or visit friends or family with kids)
    188. Play chess
    189. Shop for shoes or accessories online
    190. Practice photography
    191. Get rid of unneeded files on your computer, cloud, etc.
    192. Start your own business
    193. Do some origami
    194. Make paper airplanes and fly them
    195. Make goo
    196. Clean your computer screen and keyboard
    197. Iron
    198. Pluck your eyebrows
    199. Exfoliate
    200. Massage your face, shoulders or feet
    201. Make someone a gift (lots of fun easy ideas online)

OK, so there’s a bonus one. I’ll keep adding to this as I get more ideas!

Are there any activities or grounding techniques you’ve found helpful? Please share – you could really help someone else.

And don’t forget to pin this post for later!

201 Things to Do Instead of Eat When You're Not Hungry - healthy eating binge eating disorder emotional eating help - media registered dietitian Christy Brissette president of 80 Twenty Nutrition in Chicago

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