I Snacked on Junk Food All Day: How I Changed My Habits

Full script

Read the whole talk.

All slides in one place. Read it through once, then practice slide by slide.

1. 01I Snacked on Junk Food All Day

   Hi, everyone. When I started working from home, I discovered a dangerous thing: the kitchen was only five steps from my desk. Soon, I was eating chips and cookies all day. Today, I'll share how I changed that habit.

   大家好。我开始在家办公后，发现了一件危险的事：厨房离我的办公桌只有五步远。很快，我就整天吃薯片和饼干了。今天，我来分享我是怎样改掉这个习惯的。

2. 02The Problem

   The problem wasn't one big meal. It was small snacks, all day, without thinking. By the afternoon, I felt heavy and tired, and I couldn't focus.

   问题不在于某一顿大餐，而在于一整天不停地、不假思索地吃小零食。到了下午，我就觉得身体沉重、很累，没法集中注意力。

3. 03Finding My Triggers

   When I paid attention, I found my triggers. I snacked when I was bored, when I was stressed before meetings, and simply because the snacks were in front of me.

   当我留意之后，我发现了让我想吃零食的原因。无聊的时候吃，开会前紧张的时候吃，还有就是零食正好摆在眼前。

4. 04Change 1: Out of Sight

   My first change was simple. I put the chips in a high cupboard and put a bowl of fruit on the table. When I wanted something, the easiest choice was now the healthier one.

   我的第一个改变很简单。我把薯片放进高处的柜子里，在桌上放了一碗水果。想吃东西的时候，最方便的选择就变成了更健康的那个。

5. 05Change 2: A Short Pause

   My second change was a short pause. Before eating a snack, I ask myself, "Am I hungry, or just bored?" Then I drink a glass of water. Often, I don't want the snack anymore.

   我的第二个改变是停一停。吃零食之前，我会问自己：“我是饿了，还是只是无聊？”然后喝一杯水。很多时候，我就不想吃了。

6. 06Change 3: Real Breaks

   Finally, I replaced snack breaks with real breaks. When I'm stressed or bored, I take a five-minute walk or stretch. My body gets a break, but not more chips.

   最后，我把吃零食的休息换成了真正的休息。压力大或者无聊的时候，我会出去走五分钟，或者伸展一下。身体得到了休息，但不会再多吃薯片。

7. 07Conclusion

   In conclusion, I didn't need more willpower. I needed a better environment. Move the snacks, pause before eating, and take real breaks. Thank you.

   总之，我需要的不是更强的意志力，而是更好的环境。把零食挪开，吃之前停一停，好好休息。谢谢大家。