Today I’m sharing a simple, practical tip I’ve used for years to manage cravings. It’s straightforward but does require practice because it asks you to change how you think and how you talk to yourself.
This method helped me for a long time, and after watching Vanessa Perrone explain why it works so well, I decided it was worth sharing.
A Simple Tip to Help Manage Cravings
Notes on Managing Emotional Cravings
This strategy is meant for cravings driven by impulse or emotion, not for true physical hunger. For example, when you find yourself opening the fridge right after dinner or digging into your lunch box hours before lunch, the urge is likely emotional rather than physical.
When an emotional craving strikes, avoid battling it with negative self-talk such as “That’s bad,” “You can’t have that,” or “Don’t eat that.” These restriction-based responses often make the craving stronger.
Instead, give yourself permission to have the food later. Tell yourself you can have it, then wait ten minutes.
During that ten-minute pause you can drink a glass of water or chew a piece of gum. These small actions help distract you and often reduce the intensity of the urge.
There are two reasons the ten-minute rule works well:
- Cravings, like emotions, come in waves. They gradually build, peak, and then subside. If you can tolerate the wave and wait it out, the craving often passes.
- Shifting from a restriction mindset to a permission mindset reduces the food’s power. When food feels forbidden it becomes more tempting; allowing yourself to have it later removes urgency and gives you space to decide whether you truly want it.
The time delay also lets you check in with yourself. Sometimes, after a short break, you discover you’re not actually hungry or that you were reaching for food out of boredom, stress, or habit. Other times you may still want the item—and then you can enjoy it without guilt, having made a conscious choice.
Try the 10-minute rule next time a craving hits and notice what happens. Often, I get busy with something else and completely forget about the craving a few minutes later.
More About Dealing with Cravings
- Letting Go of Cravings with Grapefruit Essential Oil
- Understanding Cravings 101: 10 Common Causes
- Manage Cravings with Slim & Sassy Gum
Using a gentle, permission-based approach combined with a brief delay is a practical way to regain control over emotional eating. With practice it becomes a helpful habit that reduces impulsive choices and supports better long-term eating patterns.