On a weekly coaching call in my 12-week BE FREE™ program, Carly discussed challenges with eating. For example, snacking…though she may not be hungry. She was wondering how to stop a snack attack. Typical reasons being she was procrastinating or bored, frustrated, sad, or tempted by what lured her to the kitchen.
Before our work together these mid-afternoon occurrences led to some unhealthy choices…particularly sweets. The extra calories prevented Carly from reaching her health goals.
Create diversions
Carly and I brainstormed ways to create diversions. Often, it’s a matter of taking the focus off food for a few minutes. A craving or urge is like that. It’s like riding a wave…waves crescendo and break. We want to take a detour off that path.
What could Carly do? Here’s the list she came up with:
- Unload the dishwasher.
- Do a load of laundry.
- Review the industry-related newsletters she’d piled up.
We agreed…boring! No wonder she wanted a snack if those were the alternate choices.
What are other ideas?
- Phone a friend.
- Pop outside for fresh air.
- Paint your nails.
- Write a “thinking of you” note.
- Write in your journal.
- Pick some flowers.
- Play a video game.
- Play solitaire.
- Take the dog for a walk.
- Research something online.
- Check your Facebook feed (only if FB makes you feel good).
- Stretch—do simple yoga poses like downward dog and child’s pose.
- Do a crossword puzzle or Sudoku.
- Get crafty.
- Read.
- Take deep focusing breaths—mindful meditation.
- Play (with the kids or dog or kitty).
You’ve got the idea. Go ahead and add your own.
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When in that moment you’re paralyzed and don’t know what to do. Jot don’t a few ideas—your go-to ideas—to remind yourself when the urge strikes.
What two or three things will you put on your list?
- ___________________________________
- ___________________________________
- ___________________________________
Keep your list close. When you’re in that moment, refer to it as a reminder of the simple strategies to create your diversion.
Note: Pay attention because you may be hungry and in that case you need a snack! Read about hunger/fullness in this post and for a great snack idea…check out my awesome trail mix!
At first, it might be hard but with practice, it will become automatic. Habit change is hard, especially if it’s a habit you’re a master at performing. Carly did. She chucked her initial list and replaced it with her long-lost love of reading novels.
-Neily
Need a helping hand moving forward on health and wellness goals? Read more here or just schedule your complimentary appointment here.
You might also like:
- Chuck the Cheating Mentality
- 7 Secrets to Self-Care You Need During This Time of COVID and Quarantine
- YOU are Enough! Ditch the Diet
- Remember When Phones Hung on Kitchen Walls?
Image credits: pixabay.com and dreamstime.com
Jennifer “Neily” Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach
NeilyonNutrition.com
@JenniferNeily
The last few weeks in my pregnancy, cooking has not been my best friend.. so I really go for snacks, until my Doctor caught me and told me it was healthy for me nor the baby. So, I did have my mother, and mother in law to help a bit. Every time I think of grabbing a snack, I’ll either:
#1 Do Homework
#2 Call a family to come over, to watch a movie
#3 Read my Bible
Perfect! It’s a great idea to have a few things to do. Thanks for your comment! -Neily
Very helpful! I have a sweet tooth and I’m always craving something sweet at least once or twice a day. Thank you for the information!
You’re welcome! Glad you found it helpful Vanessa. -Neily