5 Simple Steps to Handle Food Cravings Mindfully
Whether it’s a sudden urge for a chocolate bar at 3 PM or a strong desire to snack late at night, food cravings can feel like they show up out of nowhere… and demand immediate action. But before you give in automatically, try to walk yourself through this simple 5-step strategy: the 5 D’s of handling food cravings.
While cravings aren’t inherently bad, how we respond to them can either support or sabotage our goals. The following steps can help you tune into what your body really needs, whether that’s a balanced meal, rest, a break from stress or boredom, or yes, even a treat.
1. Determine: Are You Actually Hungry?
Start with the basics. Ask yourself:
Has it been 3-4 hours since I last ate?
Do I feel physical signs of hunger, like a growling stomach, low energy, or lightheadedness?
If the answer is yes to either of those, it’s likely that you’re experiencing true physical hunger and your body needs food. In this case, provide yourself with the balanced and nourishing snack or meal that your body needs and deserves.
But if you’ve eaten recently, acknowledge that it might not be hunger driving you, and instead it could be stress, boredom, or merely a habit you’ve built into your day. That’s where the next steps come into play.
2. Delay: Set a 10-15 Minute Pause
Cravings can feel urgent, but they often pass if you give them a little time. Easier said than done, I know. But try setting a timer for 10-15 minutes before acting.
This is not about denial or restriction, it’s about creating space between the craving and your response. That pause helps shift your brain out of autopilot and into mindful decision-making.
Even if you still decide to eat afterward, it will be a conscious choice rather than an impulsive one. Self-awareness is the name of the game here.
3. Distract: Redirect Your Attention
Use the delay time to gently distract yourself. Choose a quick, engaging activity that shifts your focus. Examples include:
Taking a short walk
Calling or texting a friend or family member
Doing light chores around the house
Practicing a few minutes of deep breathing or stretching
Turning on a TV show
Cravings tend to grow stronger the more attention we give them. A little redirection can go a long way.
Action item: I encourage you to make a list in your phone of 3-5 activities that resonate with you (things that feel enjoyable, grounding, or energizing). Having this list handy means you’ll have an actionable plan ready the next time a craving strikes.
4. Distance: Change Your Environment
Cravings often become harder to resist when tempting food is nearby. Try creating a little physical distance.
That might mean:
Leaving the kitchen for a different room (this was key for me when I was working from home)
Closing the snack drawer and putting foods out of sight
Planning an outing during your most trigger-prone times of day (like that post-dinner grazing hour)
Changing your environment can break the automatic connection between cue and action.
5. Decide: Consciously Choose What’s Next
After you’ve paused, distracted, and created some space, check back in with yourself.
Do you still want the food? If so, go ahead and enjoy it mindfully. You’re now eating with intention, not out of reflex. My one piece of advice if this is what you choose is to pre-portion food out onto a plate rather than eating directly from the bag, and sit down with the food distraction-free (so turn the TV off if this is what you did during that pause time).
Or maybe the craving has passed. That’s okay too! Either outcome is a win because you’ve made a thoughtful, empowered decision.
Final Thoughts
You don’t have to "conquer" cravings to have a healthy relationship with food. Instead, aim to meet them with curiosity and self-awareness.
The next time you feel a craving coming on, revisit these five steps:
Determine, Delay, Distract, Distance, Decide
Try it a few times and see how it feels. You might be surprised at how much clarity a short pause can bring.
