How to Stop Eating the Whole Packet When You Only Wanted One
If you live with ADHD, you already know how fast a simple treat can turn into a full-on binge. You open the packet thinking you’ll have one biscuit, maybe two, and before you know it the whole lot is gone. You’re left wondering why you did it again, feeling guilty, annoyed with yourself, and promising you’ll “try harder” next time.
But this isn’t a willpower problem. It’s an ADHD brain problem. And with the right tools, it gets much easier to stop at one without feeling deprived or out of control.
Here are simple, doable ideas that help calm the urge, slow the autopilot eating, and make the next biscuit a choice instead of a reflex.
Start by Breaking the Automatic Pattern
The moment the packet is open, your brain goes into “quick reward” mode. That makes it much harder to pause, think, or stop. These small shifts add friction, not restriction.
Put the rest away before you sit down
Take the packet to another room or put it back in the cupboard. It gives your brain one extra pause before grabbing more.
Portion it out first
Take one or two biscuits, put them on a plate, close the packet, and walk away from it. That tiny step signals, “I’m choosing this.”
Close the packet after opening it
It sounds basic, but it’s powerful. Having to reopen it slows the rush and helps you notice what you’re doing.
Make the Biscuit More Satisfying
Many ADHD women eat the whole packet because the first biscuit doesn’t actually hit the spot. It’s too quick, too small, and eaten in a rush. So the brain keeps chasing the feeling.
Pair it with something else
Eat the biscuit with yoghurt, berries, nuts, or a cup of tea. It helps your body feel more settled and reduces that frantic “I need more” drive.
Eat it sitting down
Standing by the counter or eating on the go keeps you in impulsive mode. Sitting down tells your brain, “This is a moment.”
Give yourself a “check-in bite”
Take one bite, pause for a few seconds, and notice how it tastes. When you actually enjoy it, you need less of it.
Pause halfway through
A short pause in the middle helps you see if you are still enjoying it or if you’re chasing comfort.
Look Beneath the Urge
Many urges have nothing to do with hunger. ADHD brains reach for quick food when you’re stressed, bored, lonely, tired, or overwhelmed. Understanding the urge takes the shame out of it.
Ask yourself, “What feeling am I hoping this fixes?”
You’re not judging. You’re getting curious. Sometimes what you need is rest, not biscuits.
Check your hunger
If you haven’t eaten for hours, of course your brain wants fast carbs. A biscuit won’t solve the hunger, but a small snack or proper meal will.
Promise yourself you can have more later
Scarcity (“I shouldn’t be eating this”) makes you rush and eat more. Permission slows the panic.
Change the Environment
Your surroundings play a huge role in ADHD eating patterns.
Sit somewhere different
If you always binge on the sofa, eat at the table. New place, new pattern.
Stand up and stretch between biscuits
If you want another one, stretch first. It breaks the speed of the moment.
Use the Delay, Distract, Decide Tool
If you feel the pull to go back for the packet, this is where your 25-minute pause comes in.
Delay the decision.
Distract yourself with a small task that gives you a sense of completion.
Decide from a calmer place.
By the time you reach the end of that short reset, the intensity of the urge has usually softened. You can then decide what you truly want, rather than reacting to the panic in your body.
You're Not Broken – Your Brain Just Works Differently
Stopping at one biscuit isn’t about being stricter or avoiding your favourite foods. It’s about giving your brain the conditions it needs to feel safe, calm, and in control.
When you add small pauses, a bit of awareness, and a few changes to the environment, the whole experience shifts. You get to enjoy your food without losing yourself in it. You get to choose, not chase.
