Boredom Made Me Eat It 🍟

Over-Snacking Lately? Time for a Crunchy Change (Ep. 3)

Author

Tameem Rahal
13 Feb

Sponsored by

Firstly, a HUGE thank you to this week’s sponsor ☝🏻☝🏽☝🏾☝🏿

These stories are presented thanks to beehiiv, an all-in-one newsletter suite built by the early Morning Brew team.

Fully equipped with built-in growth and monetization tools, no code website and newsletter builder, and best-in-class analytics that actually move the needle.

The top newsletters in the world are built on beehiiv, and yours can be too. It's the most affordable option in the market, and you can try it for free — no credit card required.

THE CULPRIT…
Boredom Snacking

Picture this - scrolling through Netflix, finding nothing to watch (let’s be real…you probably put on The Office for the 37th time), and suddenly finding yourself knee-deep in a bag of chips without realizing how you got there - RELATABLE! We've all been there (I’m currently there right now), and boredom snacking is often the silent culprit.

Nom Nom Nom

The Dopamine Dip (*not a new dance move)
Dopamine (the "feel-good" neurotransmitter) plays a key role in the brain's reward system. Boredom can lead to a dip in dopamine levels, creating a craving for things that provide a quick feel-good boost. The act of eating, particularly sugary or salty snacks (mmm chips 🤤), releases dopamine, momentarily satisfying the brain's need for stimulation - hoorah (kinda)!

THE SHIFT…
Mindful Bites

Instead of succumbing to the siren call of the snack cupboard, let's introduce a new approach - mindful eating. It's not about deprivation; it's about savoring every bite and being aware of your choices. Anyone who’s fasted before can probably relate to the magic that happens when every inner sensation lights up by a single bite of a seemingly simple snack. By being present in the moment, you can transform snacking into a mindful culinary experience.

Mmm, so gushy

The Art of Savoring
Mindful savoring builds dopaminergic resilience – the brain's ability to maintain optimal dopamine levels without relying on excessive or impulsive behaviors. This resilience is crucial in resisting the urge to succumb to boredom snacking, as your brain learns to find satisfaction in the intentional act of savoring rather than in the rapid consumption of snacks.

THE TOOLS…
See What Sticks

1 // Mindful Snacking Journal
Keep a journal dedicated to your snacking habits. Note the times you feel the urge to snack, the activities you’re doing, the emotions of those moments, and the choices you make. Use this to notice any snacking patterns associated with certain times of day, emotional triggers or physical queues (e.g. every time I finish a meeting I grab a snack). You can use this to refine your approach, making mindful choices aligned with your wellbeing.

2 // Sensory Snacking Ritual
Before indulging in snack time, take a moment for a sensory exploration exercise. Observe the colors, textures, and aromas of your snack 🤤. Pay attention to the way it feels in your hands and the sound it makes when you take a bite 🤤. Engaging all your senses in this way heightens the experience, making each bite more satisfying and intentional (🤤🤤🤤).

3 // Five-Minute Cognitive Pause
Implement a 5-minute rule before giving in to the urge to snack. When boredom strikes, set a timer for 5 minutes. During this time, engage in a brief cognitive pause. Ask yourself why you want to snack, assess your hunger level, and consider alternative activities (or honestly just lie down and close your eyes, you deserve it). Often, the brief delay allows the initial craving to pass, giving you the chance to make a more mindful decision.
.
.
.
More to Explore:
👉🏼 A chuckle: Snaccident
👉🏻 A read: Mindful Eating
👉🏿 A book: The F*K It Diet

THE CHALLENGE…
Sticky Note Reminder

  1. Put all your snacks in one place for the week

  2. Grab some sticky notes write these 4 prompts on them (“Drink a glass of water first”, “Come back in 5 minutes”, “Go floss your teeth before“, “Okay fine, it’s snacking time”.

  3. Fold them in half, place them in a jar, right smack in the centre of your cupboard so it’s the first thing you see.

  4. Every time you open the cupboard, pick one at random and follow the prompt - notice how you feel and if the diversion impacted your phantom snacking senses.

Happy Shifting!
- Tameem

This Episode was brought to you by TRYBE - a private, paid community for accountability, guidance and connection our own journey of growth.
January we’re tackling a 30 day Reflection Writing Challenge.
February we’re taking on a 28 day Meditation Challenge.
Join us for the ride!

Reply

or to participate.