here is an activity I was asked to do that I hope will help me get over the problems of snacking at night. It is my biggest biggest danger area by FAR.
Take a minute and write down all the behaviors you do during this crucial moment that you know you shouldn’t
- I eat sweet or salty snacks available in the house.
- I go out and purchase sweet or salty snacks if they are not available in the house.
- I ask family members to go out and purchase snacks for me.
- I take the snacks upstairs to bed and play on the computer while I eat them.
- Sometimes i don’t keep perfect track of how much of it I have eaten.
- Then next to each one, jot down why they make you feel good (or why you do them)
I eat sweet or salty snacks available in the house.
I am honestly not sure why I want to eat the snacks. I’m rarely hungry. It satisfies my sweet (or salty) tooth. It calms me down and relaxes me. It gives me something to do.
I go out and purchase sweet or salty snacks if they are not available in the house.
I like planning and purchasing snacks. It gives me something to do.
I ask family members to go out and purchase snacks for me.
I like it if I don’t have to go out and buy them, I can just sit and watch TV or play on the computer until they come back. Sometimes my husband likes to get his snacks too and then we eat together.
I take the snacks upstairs to bed and play on the computer while I eat them.
Its sort of like a slumber party. I do something I like and eat the snacks. Sometimes my husband eats his snacks too and we watch TV together.
Successful changers find alternate activities that also make them feel good, but are more healthy such as “going for a 15 minute walk” instead of “watching TV.”
- For the last step, brainstorm a list of things that might be better alternatives. Then tonight, when you are tempted to do an unhealthy normal behavior, try a new one.
I could eat a healthier snack.
I could knit or crochet to keep myself busy.
I could go on a walk, but often its hard with all the kids to get away, and right now its really hot outside still at night.
I could blog or get on twitter and talk about it and get support.
I could read a book that will encourage me to do something different.
I could do an activity with one of my kids.
I could get something done around the house (cleaning, prep)
So, I have not actually DONE this yet, tried alternate behaviors. I have in the past, but have again fallen into the trap of this behavior. It is like a bone-deep, soul deep behavior that I don’t understand. I like to eat snacks at night. I don’t like to do some of the things other people might say, like take a bath (not a fan) and its like there are all sorts of behaviors and barriers are all tied up in this situation. I’m probably making it more difficult than it really is. Maybe I need to just try it and see. Its like I just get this “itch” about an hour or two after dinner to get my snack on. And my mind won’t let it go until I scratch the itch, either with eating or with shopping, my two go-to behaviors.