Nina Kaufmann

One of the things I’m asked about the most is definitely boredom eating. We’ve all been there. Sitting at home, scrolling on your phone or working on some boring project, and suddenly you’ find you’re in the kitchen, grazing. You’re not really hungry, but opening kitchen cabinets, trying a few cookies, some chocolate, handful of chips and a random grape feels.. comforting and distracting.

First things first: there’s nothing “wrong” with you if you eat when you’re bored. You didn’t “fail” anything. You’re human. We all do it sometimes. It doesn’t make you weak, undisciplined, or “bad.” From an intuitive eating and mindful eating perspective, boredom eating isn’t something to shame yourself for. It’s something to get curious and mindful about. When you approach it with compassion, you can learn a lot about yourself, heal your relationship with food just a bit more, and deepen your relationship with yourself too!
So that’s exactly what we’re going to do.

Why Do We Eat When We Are Bored?

Boredom leaves us with “nothing to do” and we feel under-stimulated. And unfortunately, we’re used to being overstimulated; from all the projects we’re working on, to our never-ending to-do lists, the things we “should be doing” but are too tired, endless scrolling that overstimulates our minds (yes, even if we do it to “relax”).

So when you find yourself without a clear stimuli, your brain is automatically on the searc for something satisfying, engaging and pleasurable. Obviously, food can get you there quickly, offering flavor, texture and comfort.

Sometimes boredom eating hides other emotions:

• A sense of loneliness and the need for connection
• Stress or fatigue that actually requires rest
• Avoidance of a task or feeling through distraction; procrastination

And if you have spent years in diet culture restricting food, your brain may be extra wired to see food as exciting because it’s often off-limits. When boredom shows up, eating can feel like the most natural or even the only option.

How Do We Approach Boredom Eating From An Intuitive Eating Perspective?

One of the (most important) principles of intuitive eating is all about teaching us how to cope with our emotions, with food or without. Yes, I say with food too – sometimes we’ll all end up eating emotionally, out of boredom, frustration or celebration. That’s a normal part of natural eating; we’re not here to exercise perfection not “physical hunger diet”. The goal we have is to expand our options when it comes to emotional eating, including eating when you’re bored.

(Also, if this is something you struggle with, I would highly recommend enrolling in my Peace With Food course, I’ve made an entire section to help you expand your emotional coping strategies!)

Instead of asking yourself “How do I stop eating when I’m bored forever” (and likely failing to do so, resulting in guilt and shame – typical dieting mindset) try shifting the question to “What is boredom trying to tell me, and how else can I care for myself in this moment?” This allows you to learn something about yourself, gently and with compassion.

Practical Tips For Boredom Eating

Here are some gentle ways to explore what is happening when you notice yourself snacking out of boredom:

Pause for a quick check-in:
Ask yourself: Am I physically hungry right now, or am I seeking stimulation, comfort, or distraction? There is no wrong answer. You are simply gathering information, researching!

Name your need:
If it is not hunger, what is it you might need instead? Do you need to rest, move, do something fun and creative, are you craving connection, or simply a break from screens? Naming your need helps you respond with more intention, mindfully, instead of simply grazing.

Create a boredom toolkit:
Make a list of small things you enjoy doing such as journaling, doodling, walking, stretching, calling a friend, listening to music, or playing with your pet. Keep the list somewhere visible so it is easy to choose another option when boredom appears. This is incredibly helpful because mostlyy, we just automatically go to the kitchen because we’ve done it a hundred times. It’s simple and convenient, and requires no thinking.
So having a list of other options ready allows you to stop for a moment, and choose mindfully what your next step will be. And remember, it’s okay if it’s eating, it’s not the end of the world.

Eat mindfully if you choose food:
Sometimes food really is what you want, whether you’re physically hungry or not. If you decide to eat, allow yourself to enjoy it fully. Choose a food that will “hit the spot” – do you need something crunchy, creamy, sweet, savory? Then slow down, taste it, and enjoy it. Eating with awareness makes the experience more satisfying. And you might need way less food then if you’re just mindlessly munching.

Choose Self-Compassion And Mindfulness

Now, in order for these tips to truly work for you, I need you to remember: eating out of boredom doesn’t mean you’ve failed, or you’ve done anything wrong. It’s human, and happens to everyone. If you choose to beat yourself up, feel guilty and ashamed, it will probably be more difficult to make a mindful decision the next time.

Instead, choose to reflect with self-compassion, simply gathering information, getting to know yourself better. Ask yourself (best option would be to journal about it):
– Was the food what I really needed in that moment? If no, what did I need?
– What would be some other ways to support myself next time?

Healing your relationship with food requires patience, becoming aware, choosing self-compassion as often as possible, and most importantly: practice! Especially if you’re new to the world where we eat without rigid rules, control or punishment.
So give yourself some grace!

Want the Best Support On Your Healing Journey?

If you are tired of feeling stuck in the guilt and shame cycle around food, I would love to support you. Working with me is rooted in intuitive eating and self-compassion, helping you reconnect with your body’s wisdom and find peace with food so that you can achieve true, long-term health!

Book a free discovery call with me and let us explore how you can create a relationship with food that feels calm, joyful, and nourishing.

Together, we’ll:

• Unpack and heal the root causes of your food struggles.
• Gently release the harmful diet rules and beliefs.
• Rebuild your relationship with your body and food.
• Learn health and nutrition tools that actually work for you, not against you.

Clients often tell me they go from obsessing over food and feeling like they “can’t be trusted” to finally enjoying meals again; in peace, in balance, and without guilt. And that’s all I want for you, being able to live a full, happy, healthy life!

Book a free discovery call today, and let’s see how intuitive eating coaching can help you feel more at home in your body; no more diets, guilt, or stress.
I offer different packages so working with me can fit your lifestyle and your budget. Check them out here.

Book Your Free Discovery Call Today

What It Looks Like to Work with Me

Each client’s journey is unique, but here’s a bit of a framework on how we’ll work together:

• Free Discovery Call – No-pressure chat to see if we’re a good fit. No strings attached!
• 1:1 Coaching Sessions – In-depth, 60-90 minute sessions focused on intuitive eating, mindset shifts, and practical strategies, individualized for your specific needs.
• Unlimited Messaging Support – Have questions, concerns or breakthroughs between sessions? I’ve got you covered.
• Workbooks and Practical Exercises – Tools to help you integrate intuitive eating into your daily life; whether we’re talking intuitive eating journals, gentle nutrition guides or coping with your emotions tools!
• Ongoing Guidance and Accountability – Support that flows with your needs, every step of the way. I’m here to listen—while I will offer insights and advice, I recognize that you’re the expert of your body and your experience. Therefore, everything we work through will be centered around your needs.

Or in the words of my client, “Nina helped me change my relationship with food in a way I never thought it could be possible. She gave me life long tools to empower myself and my health.“

Book Your Free Discovery Call Today

Take the first step toward food freedom: my coaching packages start at just 97€!