{HMW} I meant to send this yesterday...

Sorry for being a day late with this. I was a little shell-shocked yesterday and took a self-care day. While I generally have a rule to avoid discussing politics with this community, I wanted to be honest about what was going on with me. Should anyone want to discuss feelings, intentions going forward or anything else related to the election, please email me privately! Let's discuss.

Dear Reader,

Picture this:

It’s 1:30 pm, and I’ve just returned from my extended lunch break at New York Magazine, where I work as a sales assistant. On my chair, I find the usual treat: two to three small pieces of chocolate, left there by the sweet receptionist. Her thoughtful gesture has become a daily ritual, and I look forward to it. But one day, I return from lunch to find…nothing. She’s out sick, and the candy is missing. Mildly frantic, I head to the vending machine and grab a chocolate bar, filling the void of my post-lunch “fix.”

Reflecting on this later, I realized I’d become reliant on this daily treat. It was no longer a sweet surprise; it was an expected ritual. Without hunger driving the need, I still felt compelled to seek it out. Many of us fall into similar habits at work, often eating on autopilot or out of sync with our real hunger cues. The office environment, stress, and convenience can influence how, when, and what we eat. Here are some of the main reasons why we might overeat or eat more unmindfully in the workplace—and what we can do about it.

7 Common Office Eating Triggers

1. Social Influence We often mimic the behaviors of our coworkers. If everyone snacks, we might follow suit, but if no one eats, we might delay our own hunger cues until we’re starving.

2. Temptations Everywhere Offices are full of treats: leftover cake, candy, or catered meals. We often eat to fit in, even if these foods don’t align with our personal needs.

3. Stress Work can be stressful, and food is an easy comfort. If we don’t have time to plan, we may reach for something quick from the break room—even if it doesn’t truly satisfy.

4. Busy Schedules Back-to-back meetings often mean missed meals, leading to hunger later and impulsive choices that we might otherwise avoid.

5. Food Proximity When snacks are within reach—like an open candy jar—we’re far more likely to snack on them than if they were out of sight or less accessible.

6. Afternoon Slumps Energy dips in the afternoon lead many of us to crave a quick carb boost. But vending machines rarely offer balanced snacks, and these quick fixes can become daily habits.

7. Habit Just like my daily chocolate treat, we often develop routines around food at work. Once the habit forms, we can find ourselves craving these foods out of routine, rather than need.

Strategies for Empowered Office Eating

1. Plan Balanced Snacks Stock up on nutrient-rich snacks that keep you energized and satisfied throughout the day.

2. Stay Hydrated and Take Breaks Drinking water and taking brief pauses can reduce stress and prevent mindless eating.

3. Practice Mindfulness A few minutes of mindful breathing can help you reset, check in with hunger cues, and make more intentional choices.

4. Move for Energy Use quick movement breaks to beat afternoon slumps rather than reaching for a snack.

5. Control Your Food Environment If the break room tempts you, try bringing balanced options into your own workspace instead.

6. Shift the Food Culture Consider sharing healthier snacks with coworkers. This can set a tone for more mindful choices in the office.

What helps you make empowered eating choices at work?

Helping my clients navigate tricky or triggering eating environments is one of the many ways I help my clients.

Click here to set up an initial consult with me today!

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