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

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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。我開始在家辦公後，發現了一件危險的事：廚房離我的辦公桌只有五步遠。很快，我就整天吃薯片和餅乾了。今天，我來分享我是怎樣改掉這個習慣的。

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.

   問題不在於某一頓大餐，而在於一整天不停地、不假思索地吃小零食。到了下午，我就覺得身體沉重、很累，沒法集中注意力。

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.

   當我留意之後，我發現了讓我想吃零食的原因。無聊的時候吃，開會前緊張的時候吃，還有就是零食正好擺在眼前。

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.

   我的第一個改變很簡單。我把薯片放進高處的櫃子裡，在桌上放了一碗水果。想吃東西的時候，最方便的選擇就變成了更健康的那個。

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.

   我的第二個改變是停一停。吃零食之前，我會問自己：「我是餓了，還是隻是無聊？」然後喝一杯水。很多時候，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.

   最後，我把吃零食的休息換成了真正的休息。壓力大或者無聊的時候，我會出去走五分鐘，或者伸展一下。身體得到了休息，但不會再多吃薯片。

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.

   總之，我需要的不是更強的意志力，而是更好的環境。把零食挪開，吃之前停一停，好好休息。謝謝大家。