How do you create a mindful snacking environment at home or in the office?

1 Assess your hunger

The first step to mindful snacking is to check in with your hunger level before you reach for a snack. Are you truly hungry, or are you bored, stressed, thirsty, or craving something? Use a hunger scale from 1 to 10, where 1 is starving and 10 is stuffed, to rate your hunger. Aim to snack when you are around a 3 or 4, and stop when you are around a 7 or 8. This will help you avoid eating too much or too little, and tune in to your body's signals.

2 Plan your snacks

The second step to mindful snacking is to plan your snacks ahead of time, rather than relying on impulse or convenience. Choose snacks that are nutritious, balanced, and satisfying, and that match your preferences and goals. For example, you can pair a protein source with a fiber-rich carbohydrate, such as yogurt and berries, hummus and carrots, or cheese and crackers. You can also include some healthy fats, such as nuts, seeds, or avocado, to keep you full longer. Avoid snacks that are high in sugar, salt, or fat, such as candy, chips, or pastries, as they can spike your blood sugar and trigger more cravings.

3 Set up your space

The third step to mindful snacking is to set up your space for optimal snacking. Whether you are at home or in the office, make sure you have a designated place to snack, such as a table, a desk, or a couch. Avoid snacking while working, driving, watching TV, or browsing the internet, as these activities can distract you from your food and make you eat more than you need. Also, make sure you have access to water, napkins, utensils, and a trash can, to make your snacking experience more comfortable and convenient.

4 Savor your snack

The fourth step to mindful snacking is to savor your snack with all your senses. Look at the color, shape, and texture of your snack. Smell the aroma and notice the flavor. Chew slowly and thoroughly, and feel the temperature and texture in your mouth. Swallow and notice the aftertaste. Pay attention to how your snack makes you feel, both physically and emotionally. Appreciate the nourishment and pleasure that your snack provides.

5 Monitor your fullness

The fifth step to mindful snacking is to monitor your fullness as you eat. Pause every few bites and ask yourself how full you are. Remember the hunger scale from 1 to 10, and aim to stop when you are around a 7 or 8. Don't feel obligated to finish your snack if you are not hungry anymore. You can save it for later, share it with someone else, or throw it away if necessary. Listen to your body and respect its cues.

6 Reflect on your snack

The sixth and final step to mindful snacking is to reflect on your snack after you finish. Ask yourself how satisfied you are with your snack choice and quantity. Did it meet your hunger, taste, and nutrition needs? Did it make you feel good or bad? What did you like or dislike about it? How can you improve your snacking experience next time? Learn from your feedback and adjust your snacking habits accordingly.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?