Control Snacking. Control Energy. Control the Day.

Control snacking. Control energy. Control the day.

The Problem

• Convenience snacks hijack your brain for a quick dopamine hit, then crash your energy and focus. That drift shows up in your labs and your leadership.

The Rule

• If it’s not in sight, it’s not a decision. Remove friction for good choices. Add friction for bad ones.

Your 10‑Minute Setup

Purge and park

• Toss or give away junk. If you keep anything, box it and stash it on the highest, least convenient shelf.

Stock the Winners: Grab‑and‑go options that stabilize energy:

• Protein: hard‑boiled eggs, jerky, deli turkey, Greek yogurt, cottage cheese, cheese sticks

• Fats/fiber: nuts, seeds, nut butter packs

• Produce: apples, clementines, berries, baby carrots, bell peppers

• Backup bars: low‑sugar protein bar you actually like

Pre‑Portion Power

• Small containers or baggies. Build 6 to 10 ready packs for the week. Done beats perfect.

Daily Operating Standard

• Eat on schedule. Don’t roam hungry. Place 2 snack packs where you work, 1 in your bag, 1 in the car.

• Water first, protein first. If you’re truly hungry, lead with protein or produce.

• Phone‑free 10 minutes while you eat. Presence reduces mindless intake.

Simple Snack Combos

• Apple + nut butter

• Bell pepper + hummus

• Cheese stick + mixed nuts + clementine

• Greek yogurt + berries

Travel Protocol

• Gas station: string cheese, hard‑boiled eggs, yogurt, deli turkey, jerky, nuts/seeds, fruit, cottage cheese, protein bar, nut butter pack, baby carrots.

• Vending machine: nuts, trail mix, protein or low‑sugar granola bar, popcorn, jerky, whole‑grain crackers/pretzels, fruit, baked chips.

• Airport rule: walk past the pastry case. Hit protein + produce. Buy two waters.

Weekly Rhythm

• 15‑minute snack prep on Sunday.

• Shop a short list. Build in bulk. Pack small.

• Repeat the same 3 to 4 snack options. Consistency beats novelty.

Scoreboard

• Target: 0 unplanned junk snacks per weekday. 1 flex on Saturday if desired.

• Track: number of planned snack packs eaten, afternoon energy 1‑10, evening cravings yes/no.

• Win condition: 5 days in a row without a crash at 3 p.m.

Commitment Check

• Where will you place your snack packs today so the best choice is the easiest choice? What one junk item are you removing from line of sight right now?