Distraction Techniques to Delay a Binge

When the urge to binge hits, it can feel overwhelming. It’s important to know that urges are temporary — they rise, peak, and eventually pass. Sometimes, using a distraction technique can give you the space to ride out the wave without acting on it.

Here are some distraction techniques and strategies that might help delay a binge:

Grounding Techniques

• 5–4–3–2–1 Method: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

• Hold something textured (like a stress ball or ice cube) to bring yourself back into the moment.

Journaling or Writing

• Write down what you’re feeling, without judgement.

• Try a quick prompt: “Right now I feel…” or “What I really need is…”

Movement

• Take a short walk — even just around the block or stepping outside for fresh air.

• Change rooms, or move away from the kitchen to break the cycle.

Creative Outlets

• Listen to a favourite playlist or podcast.

• Draw, doodle, knit, or do something with your hands.

Connection

• Text or call a trusted friend.

• Scroll through uplifting or calming accounts instead of food-related content.

Self-Care

• Take a warm shower or bath.

• Make a cup of tea

• Wrap up in a blanket, watch a show, or read.

The goal isn’t to avoid eating altogether — it’s to delay long enough for the urge to lose its intensity. Sometimes after 15–20 minutes, the urge softens. If a binge still happens, that doesn’t mean you failed — it just means you’re human, and you’re still learning what works for you.

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Helen Dean is an Accredited Practising Dietitian and founder of Stepping Stones With Helen Dean. She supports families, children, adolescents and adults with their food and body challenges, from fussy eating and ARFID to eating disorders and ADHD. What sets her practice apart is the seamless combination of nutrition expertise with therapeutic counselling, addressing not just the “what” of eating, but the “why” behind it.