How to Break the Craving Loop

In last week's post (Part 1 – Why You Want to Binge After Work (and How to Stop)), we uncovered how stress hormones can push you toward the pantry.

But what if those cravings happen every single day at the same time — even when you’re not stressed or hungry?

That’s when a different trigger takes over — one that quietly trains your brain to expect food on a schedule… and keeps you stuck in the same cycle until you break it.

Introducing the habit and association loop.

This week we're diving into the main reason you have daily cravings and how to stop them for good.

The Science: Your Brain’s Craving Cycle

The brain is wired to form connections between certain cues (like time of day) and rewards (like food). Over time, if you regularly snack at a specific time or in a certain location (example: the car), your brain starts triggering cravings at that time — even if you’re not truly hungry.

This is called the habit and association loop:

Cue → Routine → Reward

Cue: It’s 3 PM.
Routine: You grab a snack.
Reward: Temporary enjoyment, stress relief, or distraction.

The more often you repeat this loop, the stronger it gets — until your body and brain “expect” food at that time. This is what we call the craving cycle. And until you break it, you'll find yourself continually drawn to snacks at the same time each day.

How to Break the Craving Cycle

1️⃣ Identify Your Trigger Time and Emotion

Is it boredom, stress, or just routine? Naming it helps you figure out what you actually need (because food is not the solution).

2️⃣ Replace the Routine

Instead of food, swap in a non-food ritual you enjoy — tea, stretching, reading, or a quick walk. You’ll still get a “reward” without reinforcing the habit loop.

3️⃣ Try the 10 + 10 Rule

When the craving hits, drink 10 oz of water and wait 10 minutes. If you still want a snack, choose one with protein and fiber — avoid ultra-processed foods that fuel more cravings.

4️⃣ Sit With the Discomfort

This is the most important part: Acknowledge the urge, but remind yourself the real reward isn’t the snack — it’s breaking free from the habit. Each time you resist, you weaken the craving’s grip and strengthen your ability to choose differently next time. Be prepared to sit with that discomfort for about a week. After that, that urge to snack usually gets weaker.

Missed Part 1?

Your hormones may be sabotaging you at the end of the day. Read all about why and how to stop those afternoon binges here: Part 1 – Why You Want to Binge After Work (and How to Stop)

References

Wood W, Neal DT. The habitual consumer. J Consum Psychol. 2009;19(4):579–592. https://doi.org/10.1016/j.jcps.2009.08.003
Higgs S. Memory for recent eating and its influence on subsequent food intake. Appetite. 2002;39(2):159–166. https://doi.org/10.1006/appe.2002.0500

Ready to Eliminate Your Cravings for Good?

Book your complimentary consultation call here and I’ll help you identify and break the patterns holding you back from your goals.