Have you ever found yourself standing in front of the fridge, hand hovering over that leftover pizza or tub of ice cream, even though you know you’re not really hungry?
You’re not alone! That powerful urge to grab comfort food in moments of stress or boredom comes from a very primal part of your brain, driven by what neuroscientists call limbic friction.
I first heard about this fascinating concept through Andrew Huberman’s podcast, The Huberman Lab, where he explains how our limbic system—the emotional part of the brain—clashes with the prefrontal cortex, the part responsible for decision-making and logic. This internal battle makes it hard to move past our automatic, emotionally driven behaviors to make conscious choices that align with our goals.
This idea of different modes of thinking reminded me of Daniel Kahneman’s book Thinking, Fast and Slow, where he describes System 1 and System 2 thinking.
System 1 is fast, instinctive, and impulsive—the kind of thinking that tells you to eat the cookie because it looks good and after the day you had, you DESERVE it.
System 2, on the other hand, is slow, deliberate, and rational—the part of your brain that knows you’re trying to cut back on sugar and eat more mindfully. But getting from System 1 to System 2, especially when it comes to food, is where we hit that limbic friction.
The good news is that you can train your brain to work through this friction and make better decisions when it comes to eating. Here’s how.
1. Name the Craving
It might sound simple, but one of the quickest ways to engage your logical brain is to pause and literally name the craving. Say out loud or in your head, “I’m craving pizza because I’m stressed,” or “I want chocolate because I’m tired.” Acknowledging the feeling behind the impulse helps shift you out of System 1 and into System 2, allowing you to step back and assess the situation more rationally.
Another similar concept/tool that I learned about recently from
, who writes the popular Substack, Flourish: A Newsletter for ADHD women, is “Distanced Self-talk.” Although she write about this concept through the lens of RSD (Rejection Sensitivity Dysphoria) for ADHD women, I can see many parallels and angles where this could be useful in supporting disordered eating as well.Here is how Ms. McClure describes what distanced self-talk is about:
“This special type of self-talk, where you refer to yourself by name or in the third person—creates just enough distance from your feelings to help you think more clearly.
Here’s how it works. Instead of saying, "I'm a failure," you use your name and say, "[Your Name] feels like she's failing right now." It might sound odd initially, but trust me, it might work.
As a therapist, I’ve seen clients make incredible progress by practicing this technique regularly. It allows you to step back from your emotions instead of being swallowed by them.”
2. The 10-Minute Rule
Next time you’re fighting the urge to indulge in something impulsive, give yourself a 10-minute pause. I also call this the Barrier Technique. During this time, do something else—take a walk, drink a glass of water, or even check an email. This pause gives your brain time to shift gears from emotional reaction to logical decision-making. Often, by the time the 10 minutes are up, the craving has lost its intensity.
3. Micro-Decisions
Sometimes the enormity of preparing a healthy meal or avoiding a binge feels overwhelming, and that’s when System 1 really takes over. Instead of trying to leap straight into cooking a full meal, break it down into micro-decisions: “I’ll just chop one vegetable,” or “I’ll just set out the ingredients.” These small, manageable steps help lower limbic friction and get you moving in the right direction without overwhelming your brain.
4. Use Temptation Bundling
Here’s a fun one: pair a healthy habit with something you already enjoy. This is called temptation bundling, and it works by associating the reward centers of your brain with the habit you’re trying to build. For example, only allow yourself to watch your favorite Netflix show while you meal-prep, or listen to a podcast you love while you cook dinner. Over time, this positive reinforcement helps your brain make the leap from “I don’t want to cook” to “I’m excited to cook because it’s time for my show!”
pssst. This works extraordinarily well for exercise too, imo.
5. Visualize the Long-Term Benefit
Another powerful tool is to take a few seconds to visualize the long-term benefit of making a healthier choice. Imagine how good you’ll feel after eating a nourishing meal, or picture yourself achieving your long-term health goals. Engaging in this type of future-oriented thinking helps shift your brain into System 2, where the rational, goal-focused part of your brain has more control over your actions.
Beyond these mindset shifts, there are even more advanced tools you can use to help your brain overcome limbic friction.
Let’s dive into five additional strategies:
6. Hormetic Stressors
Adding hormetic stressors to your daily routine can actually help train your brain and body to deal with stress in a healthier way. Hormetic stress refers to small, manageable doses of stress (like cold exposure or high-intensity interval training) that improve your resilience over time. These activities trigger a temporary stress response that, once resolved, leaves you feeling more capable of handling bigger stresses—like food cravings. Start small with things like cold showers or a quick HIIT workout to build mental and physical toughness, which will help reduce limbic friction in your daily life.
7. Vagal Tone Exercises
The vagus nerve plays a huge role in calming the body and mind, and strengthening your vagal tone can help regulate stress and emotions. Simple vagal exercises, like deep breathing, humming, or gargling, can activate the parasympathetic nervous system, shifting your brain out of fight-or-flight mode. This not only helps reduce anxiety-driven food cravings but also creates a more mindful eating experience. Practicing a few minutes of deep breathing before meals can help you approach food with more calm and intention.
8. Wearables for Mind-Body Awareness
With the rise of wearable tech, we now have access to incredible tools that help us tune into our bodies more deeply. Devices like the Oura Ring or WHOOP strap can track things like heart rate variability (HRV), sleep quality, and stress levels. When you’re more aware of your body’s signals, it becomes easier to catch emotional triggers or stress before they escalate into mindless eating. These devices give you real-time data that can help you understand when you’re more likely to face limbic friction and when you’re in a good state for making better decisions.
9. Mindful Eating Practices
I’ve said it before, and I’ll say it again—mindful eating is one of the most powerful ways to engage System 2. Slowing down, savoring each bite, and paying attention to how your body feels while eating can drastically reduce impulsive eating and improve digestion. Try eating without distractions (no phones or TV), chewing slowly, and noticing the textures and flavors of your food. The more you bring mindfulness into your meals, the easier it becomes to recognize when you’re eating out of emotion versus true hunger.
10. Create Your Own Reward System
Finally, create a personalized reward system for sticking to healthier habits. The key here is to make it self-compassionate, not punitive. For example, after a week of meal prepping, treat yourself to something you love—whether it’s a small splurge, a relaxing bath, or extra time for a hobby. By rewarding yourself for progress, you reinforce positive behaviors and make it easier to shift away from instant gratification.
Training your brain to work through limbic friction isn’t about perfection; it’s about progress. It’s the small, consistent steps that help you shift from impulsive, emotional reactions to thoughtful, empowered choices that support your long-term health. The more you practice engaging System 2—whether through vagal tone exercises, micro-decisions, or mindful eating—the easier it becomes to override those automatic urges and stay on track.
By incorporating a mix of mindset shifts, body-based tools, and even wearables, you can start to master your relationship with food and build habits that last. Remember, each time you break through that limbic friction, you’re building resilience—and that’s where true growth happens.