August 21, 2017

3Ds to stop food cravings


Can’t stop reaching for the cookies? Here’s how to stop food cravings in their tracks.

Many people experience emotional eating behaviors and have food cravings that come and go. Use the 3Ds – delay, distract, decide – to practice mindfulness when experiencing a food craving.


Delay the decision to give in to the craving for 5-10 minutes.


Do something that will occupy your thoughts for the set time. Come up with a list of things you could do and keep it with you. Some examples include: go for a walk, listen to music, call a friend, play with your pet, browse the internet or read a book or magazine.


After the set time, decide what you want to do. Think of the advantages of not giving into the craving, as well as the disadvantages of doing it.

Source: Health Plus, which provides resources to support the health of Vanderbilt faculty and staff.

Learn more

Feeding your feelings: How to overcome emotional eating