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.

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!

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

1. 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!