i have only just now considered that my adhd could be contributing to my binge/restrict eating disorder...wow

that aside, it has been a long time since ive had an binge episode and my greatest tips are:

HYDRATION!!!! -- NOT JUST DRINKING WATER, EAT IT TOO! i find it hard to chug a lot of watwr in a day, so i make sure to eat veggies and fruits and other drinks that have a lot of water in them, wet food satiates in ways dry foods cant

change the order in which you eat certain foods...if you can, during meals, eat greens and veggies first then short chain sugary stuff like fruit, and carbs, then long chain protein...you might find it slows down your eating and fills you up quicker, as well as its main bonus: improving digestion and regulating fat storage

during movies or sitting to wait, busy your hands with something like folding laundry, knitting, a fidget tool, SUDOKU, clip your nails, etc. get creative, planning ahead of time what you might fill your attention with besides a snack

but to be real, the best thing that has helped me from overeating is not to shame myself when it happens, to be kind with my habits and behaviors, not become dogmatic about rules or shoulds/shouldnts and let myself go toward what im allured to more often than not

sometimes our inattentiveness is due to shame and not actual boredom, we are ashamed to be still, to relax, and be content, so sit with your feelings and see if that is true at all for you, then you might be able to implement some things that would communicate to yourself that relaxing is okay in this situation, like soaking your feet while you watch tv, get a handheld massager to use on your legs and arms and body or one of those ones you can set on your seat and back to massage you while you watch, or any other relaxing thing you can think of...

hope this helps someone ♡