How to Navigate Holiday Treats at Work Without Regret

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Read the Transcript:

How to Navigate Holiday Treats at Work Without Regret

Hi there, welcome back to the Eating Habits for Life podcast. And if you’re new here, I’m so glad to have you! I’m your host, Kate Johnston and I’d love to teach you how to navigate holiday treats at work without regret in just 4 simple steps.

Because I know from working in an office setting, hospital as well, that there are a ton of tempting holiday treats around. And it’s not just for a few days either. It’s always for weeks.

So let’s start off by having you imagine this: You walk into the break room at work, and there it is — the holiday spread. Cookies, chocolates, brownies. If you’re in healthcare, then maybe even a festive tray a patient dropped off.

Before you know it, you’ve grabbed a treat without even thinking. Later, you find yourself wondering, “Why did I eat that? I wasn’t even hungry.”

Sound familiar? If so, you’re not alone. The automatic grab-and-eat cycle is easy to fall into, but it’s not something that has to be a thing for you any longer.

Today, I’m going to share how you can approach those holiday goodies with intention so you can enjoy them fully—without feeling out of control or experiencing regret later. And stay tuned until the end, because you’re going to learn something very interesting about regret. Let’s dive in.

Why We Automatically Grab Treats

Before we talk solutions, let’s explore why those treats are so hard to resist in the first place.

One big reason is automaticity. Over time, our brains form habits, and many of those habits happen without us even realizing it. If you’ve walked into the break room hundreds of times and grabbed a snack, your brain has learned that the break room equals food.

The same goes for walking past the desk with the holiday candy bowl or seeing a tray of cookies in the conference room. Your brain says, “Oh! Food! Let’s grab some!”

Emotions also play a role. Stress, boredom, or the need for a quick energy boost are common triggers. And then there’s the social aspect: “It’s the holidays! Just one won’t hurt!”

But here’s the good news: Once we recognize these triggers, we can start breaking the cycle and create new, intentional habits.

Step 1: Pause and Be Intentional

The first step of how to navigate holiday treats at work without regret is by breaking the automatic cycle. The first part of that is simple: Pause.

The next time you see a plate of holiday treats, stop for a moment and ask yourself a question: “Do I really want this?”

This moment of pause interrupts the habit loop and gives you a chance to decide whether that treat is something you truly want or if you’re just reaching for it out of habit or emotion.

Here’s a mantra you can use: “Pause, Purpose, Pick.”

1. Pause: When you see the treat, take a deep breath. Give yourself a moment to think.
2. Purpose: Think about the purpose of the treat. Are you hungry? Do you truly desire it? Will it satisfy you, or are you just grabbing it because it’s there? Is the purpose of it to try to escape stress, boredom or another emotion?
3. Pick: Make an intentional choice. Either decide to enjoy it fully or decide to pass.

Even if you still choose to eat the treat, the act of pausing first can make the experience feel more intentional and less automatic.

Step 2: Enjoy the Treats You Truly Want

Not all treats are created equal—at least, not for you. Some treats are worth savoring, while others just aren’t. This step is all about choosing what you really want.

Ask yourself, “Is this something I’ll truly enjoy, or am I just eating it because it’s there?”

If you decide a treat is worth it, take the time to enjoy it. Here are a few tips for mindful indulging:

• The Tasting Trick: Take tasting amount, savor the flavor, and decide if you still want more.
• Check In Midway: Halfway through, pause and ask yourself, “Am I still enjoying this?” If the answer is no, it’s okay to stop.

When you’re fully present with your food, the experience is more satisfying, and you’re less likely to overeat or feel out of control.

Step 3: Plan Ahead to Stay Balanced

Holiday treats don’t have to throw off your entire day—but a little planning can go a long way.

Here’s how to stay balanced:

• Set Treat Boundaries: Decide ahead of time how many holiday treats you’ll enjoy each week. For example, you might say, “I’ll have three treats this week, and I’ll choose the ones I’ll enjoy most.”
• Bring Nourishing Snacks: If you know the break room will be full of sugary treats, bring your own balanced snacks to enjoy instead. This way, you’re not reaching for the cookies out of hunger or lack of options.
• Think Big Picture: Remember that one treat doesn’t define your day. Even if you eat a little more than planned, it’s just one choice in the context of many other healthy habits you do have.

Planning ahead doesn’t mean you have to avoid treats completely. I’m not a proponent of that at all. It’s about creating a balance that works for you.

Step 4: Reframing Thoughts to Avoid Regret

Let’s talk about regret.

Regret doesn’t come from what you ate. It comes from the thoughts you have about what you ate. For example, you might think, “I shouldn’t have eaten that cookie. I’ve ruined my whole day.” But what if you replaced that thought with something more intentional, like: “I chose to enjoy that treat, and it doesn’t change my overall healthy habits.”

Here’s how to reframe your thoughts:

• Instead of, “I shouldn’t have,” try, “I chose to enjoy it, and now I’ll move on.”
• Instead of, “I messed up,” try, “One treat doesn’t define me.” Or even “I won’t judge myself on one small action.”

By practicing intentional thoughts, you can create a different emotion than regret—maybe even satisfaction or neutrality. The goal isn’t to eat perfectly; it’s to feel good about the choices you make.

Re-Cap and Your Next Step

The holidays aren’t about perfection. They’re about finding a balance that works for you and enjoying the season in a way that feels good.

When you pause before grabbing treats, choose the ones you truly want, plan ahead, and reframe your thoughts, you’ll find that you’re not only more in control of your eating habits but also able to enjoy the holiday season without regret.

Remember: You don’t have to eat every cookie in the break room to have a joyful holiday season. But you don’t have to restrict yourself either. Just a little intention can make all the difference.

And if you’re frustrated with your lack of progress with changing your eating habits, or you’re ready to get serious about your health and weight goals, I can help you just with a free consultation. 

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Thanks so much for listening, take care and I’ll talk with you soon.