We get it – office snacks can be a real struggle. Clients often say their biggest challenge is resisting the treats that always seem to appear, and they end up feeling defeated when they can’t say no.
But here’s the thing: beating yourself up isn’t the answer, and neither is going cold turkey. Instead, let’s focus on realistic, sustainable strategies that allow you to enjoy the treats without feeling like they control you.
Saying “no” to every single sweet forever isn’t realistic – and it’s likely to backfire, leading to negative feelings about food. Instead, let’s focus on balance and moderation.
You might find that one of these will resonate with you the best and the others not so much. Choose one to focus on and see how it works for you. Remember, the goal is to find what feels manageable and commit to it for a while.
When snacks are spread out in front of you, it’s easy to overdo it – especially if you’re not even hungry. Trust us, we understand that if it’s in front of you, you’re more likely to just have it.
Now, something we can try to implement that will help us limit the amount that we’re eating, is bringing in a small container from home. When the snacks come out, fill up your container and that’s your serving for the day. Don’t go crazy and stack it like the leaning tower of Pisa, but you might put in 2 biscuits, a small handful of M&Ms, and one other thing.
By doing this, you are still able to enjoy the treats but with control. Also, there is a rule with this one. Once the container is empty, THAT’S IT. There’s no seconds, so you might try to space the snacks out throughout the day rather than in one sitting.
2. Choose to Say No to Some Things
If saying “no” to everything feels impossible, start small. Instead of going nuts and saying no to absolutely everything – say no to one thing at a time. You might find that within that first week you will focus on saying no to a biscuit. This allows you to still enjoy some of the treats but you have also proven to yourself that you can say no to something.
Next week you might say no to 2 things. It doesn’t have to be an all or nothing process, but by slowly reducing the amount you’re consuming, you are going to find it 20 times easier and still be able to enjoy it.
3. Choose Set Days for Treats
Another option is to choose 2-3 days in the week that you allow yourself to enjoy the snacks guilt-free. For example, you might pick for Mondays and Thursdays to be your “snack days” and then on the other days, you say no and remind yourself that you’ll have treats soon and focus on staying disciplined. Knowing you have set days for treats can help reduce the urge to indulge every day.
Sometimes, the issue isn’t just temptation – it’s actual hunger. If you’re genuinely hungry and the only options are the office treats, you’re more likely to grab them. The solution? Be prepared. Pack extra snacks like fruit, nuts, or yogurt so you have your own options on hand. This way, you don’t feel like you’re “missing out” when others are snacking and you’re also ensuring that you’ll have food available so you don’t find yourself hungry with nothing left.
Most importantly, remember that YOU are in control of your own actions. The snacks aren’t holding you hostage until you eat them, so there’s no excuses to blame them or others. Don’t even allow yourself to settle for “I just can’t say no” because you can, and if you really wanted to, you would.
Your mind is so much stronger than you think but slow, steady change is the way to go. Don’t go in, guns blazing saying f*ck no to every little treat you see – we all know how that will work out. Take it day by day, focus on one thing at a time and just know that you aren’t a failure for enjoying them. The goal is to find a balance that lets you indulge without guilt or overindulgence.
You’ve got this sis. Focus on progress, not perfection. Each day you take control, it gets a little easier, and before you know it, you’ll enjoy treats without the stress. Because yes, life is about balance – and yes, one or two cookies is totally okay.