What to do when you're craving junk food right now

By Akhil N · Updated 5 November 2026 · 5 min read

You're reading this because the craving is happening now. Good: that means you've already done the hardest part, which is pausing. Here's a simple 15-minute plan. You don't have to fight the craving, just get through the next quarter of an hour, then decide.

The 15-minute plan

Minute 0: Name it and rate it

Say it plainly: "I'm craving fries." Then give it a number from 1 to 10. Naming a craving turns it from a command into something you're observing. The number gives you a way to notice it changing.

Minutes 1 to 2: Check for hunger

Ask: would a plain, simple meal satisfy me right now? If yes, you're hungry. Eat something real and filling, and skip the rest of this plan. If only one particular food will do, it's a craving. Carry on.

Minutes 2 to 5: Change the scene

Cravings are tied to places and cues. Stand up. Leave the room you're in. Put the phone face down or in another room. Drink a glass of water or make a cup of tea. You're not hiding from the craving; you're breaking the link between the cue and the habit.

Minutes 5 to 12: Give your mind something vivid

Cravings are partly mental imagery: you can almost see and taste the food. Crowd that image out with something absorbing and visual. In a study at Plymouth University, people who played Tetris for three minutes reported weaker and less vivid cravings than people who just waited. A puzzle game, sketching, tidying a shelf, a shower or a short walk all work for the same reason.

Minutes 12 to 15: Re-rate and decide

Rate the craving again. Often it's dropped from an 8 to a 4, or you've half forgotten it. That's the wave passing: cravings rise and fall, and they usually fade with a bit of time and distraction. If it's still strong, decide calmly rather than on autopilot. You can choose to have it, sitting down, in a sensible portion and enjoying it properly. That's a choice, not a failure.

20 things to do instead (pick one)

• Make chai or coffee
• Step out on the balcony for 5 minutes
• Walk a round of your building
• Take a quick shower
• Brush your teeth
• Play a puzzle or block game
• Call or text a friend
• Tidy one shelf or drawer
• Do 10 minutes of stretching
• Put on a song and dance badly
• Read a few pages of a book
• Water the plants
• Plan tomorrow's meals
• Sketch or doodle
• Sort your photos
• Fold laundry
• Start a short episode of something
• Write down what's on your mind
• Get into bed and dim the lights
• Order it on Khaali (see below)

Make the next craving easier

Once tonight's craving has passed, take one minute to set up the next time:

• Write an if-then plan. For example: "If I want to order after 11 PM, then I'll make tea first." Specific if-then plans help people follow through on intentions.
• Cut one cue. Mute one food account or turn off one app's notifications. Food images reliably increase cravings.
• Look at your sleep. Short sleep makes high-calorie food more tempting, so an earlier night can mean fewer cravings tomorrow.

These are everyday tips, not medical advice. If eating ever feels out of your control, or food is causing you real distress, please talk to a doctor or a counsellor. You deserve proper support, not just tips.