Cravings can come out of nowhere.
One minute you’re working or relaxing – the next, your brain is yelling at you to grab something sweet, salty, or crunchy.
You don’t need to fight cravings with willpower. You need better tools.
Here are 7 simple things to try next time a craving hits.
1. Tell Yourself: I Can Still Have It Later
This one shift can change everything.
When cravings show up, they usually feel urgent. Like it’s now or never.
Instead of saying no, say “not right now.”
Give yourself permission to wait 20 minutes. You’re not saying you can’t have it. You’re just creating some space.
That small delay gives your brain time to catch up. Cravings often fade on their own.
And if you still want it later? That’s okay too.
2. Pause for 30 Seconds and Breathe
Sounds simple, but it works.
Take a short pause before reacting. Literally 30 seconds. Three deep breaths.
This slows down the automatic pattern of craving -> grabbing -> eating.
Even a few seconds of awareness is enough to shift your response.
It’s not about ignoring the craving. It’s about creating a gap where you can choose what happens next.
3. Drink a Glass of Water
It’s basic, but often overlooked.
Thirst and low energy can show up as cravings.
Drinking a glass of water can reset your system just enough to think more clearly.
Sometimes, it satisfies what your body was really asking for.
If nothing else, it gives you a short break to interrupt the impulse.
4. Do Something With Your Hands
Cravings are often about needing stimulation.
If you’re bored, stressed, or procrastinating, your brain may look for food as entertainment or comfort.
Try doing something with your hands for a few minutes:
- Fold some laundry
- Scribble or draw
- Stretch
- Organize a drawer
- Brush your hair
Doesn’t have to be productive. It just needs to break the loop.
5. Eat Something With Protein
If you’re actually hungry, no trick will override that.
Instead of pushing through, try eating a small protein-rich snack.
Something like:
- A boiled egg
- A few spoonfuls of Greek yogurt
- A handful of nuts
- A slice of turkey or chicken
This doesn’t mean you “gave in.” It means you gave your body what it needed.
Cravings tend to settle down once blood sugar evens out.
6. Step Outside or Change Environments
You don’t need a full workout. Just a shift.
Walk to the mailbox. Step outside for 60 seconds. Go into another room.
Changing your environment helps snap you out of the craving autopilot.
It’s not about avoiding food. It’s about disrupting the momentum.
Small shifts in space can lead to big shifts in mindset.
7. Label the Craving (Without Judgment)
This is about awareness, not shame.
Say to yourself: “This is a stress craving.” Or “This is me avoiding work.”
When you name what’s going on, it becomes easier to choose your next move.
You might still eat the thing. But now you’re not doing it blindly.
And often, once you recognize the craving for what it is, the urgency drops.
Final Thought
Cravings aren’t a sign of failure. They’re a normal part of being human.
You don’t have to be perfect. You just need better tools.
These 7 simple moves are about pausing, shifting, and responding differently – without guilt, and without relying on willpower alone.
Try one. See what happens. Then keep going.