Self-nudging is the tactic to combat snack cravings

It happened around four o'clock in the afternoon: suddenly a bag of sour mats seemed very attractive to me (?). I was lucky that there was only a bag of carrots in the fridge, until I had to refuel an hour later and suddenly found myself checking out a bag of Red Band Dropfruit Duo at the register.

By the way, I am a strong advocate of giving in to your snack cravings, because you should especially enjoy what is delicious in life. The funny but grim part was that I left my beloved sour mats behind because I thought it was smart to take something less tasty. Hoping that I wouldn't get a bottom drift. Just kidding, of course, because the bottom had to come out of the bag. And all of that after I had just made a deal with myself to eat a bit healthier. To feel a bit fitter, not because of an idiotically unattainable beauty ideal.

In Psychology Magazine, I stumbled upon the phenomenon of self-nudges. Never heard of it, but psychiatrist and neuroscientist Tara Swart explains it clearly: a way to help yourself overcome temptation and lack of willpower. Honestly, that bit about willpower hurt a little, but otherwise it sounds appealing.

The best tactic? Avoiding temptation. So I should have simply gone to an ATM somewhere to avoid grabbing the duo packs of Red Band. It's actually that easy. If you just think about it, which I clearly did not.

Here are some easy and by no means intrusive or complicated self-nudges that help you choose something healthy.

1. Make sure you don't see it. I find this a delightful example of ostrich politics. Can someone please put the candy jar in the cupboard at the editorial office? Thanks.

2. Hit yourself over the head with healthy alternatives. Put a well-filled fruit bowl on the table and stick notes with healthy intentions on the inside of the bathroom door. All those reminders lead to the right choices.

3. Start with micro-tweaks. Micro-what? Tweaks! It helps to make small changes in your habits. For example, agree with yourself that that apple must always be your first snack of the day or that you take a one-hour walk on the weekend to move more. Adjusting small bits helps better than completely changing your lifestyle.

4. Take a break. This also helped me quit smoking, because after a few minutes the impulse to give in to your snack attack often disappears again. So give it about ten minutes to see if you still feel like that whole bar of Tony's.

And when you snack? Enjoy it immensely, because life should still be a bit delicious.