"I know I'm not hungry, but I can't stop snacking when I'm marking." I have heard this so many times, among colleagues, in research seminars, and coming from my own mouth! This simple statement often comes with a mixture of frustration, guilt, and genuine puzzlement. After all, we are highly intelligent professionals who understand nutrition and know better than to use food as a coping mechanism. So why does it happen?
The answer lies in understanding how our brain responds to stress and monotony. When we're engaged in repetitive tasks like marking assignments, our brain seeks additional stimulation. Food becomes the perfect solution – it's readily available, provides immediate pleasure, and offers a moment of escape from the task at hand. Food works as a quick fix because it engages multiple senses, triggers the release of feel-good hormones, and provides a moment of pleasure in an otherwise challenging day.
The problem isn't that you're turning to food for comfort – it's that the relief is temporary and often followed by guilt. This creates a cycle that's hard to break: stress leads to eating, eating leads to guilt, guilt creates more stress, and the cycle continues.
Breaking free from stress eating isn’t about gritting it out and resisting the urge, it’s about pausing and asking yourself what you really need.
Consider marking, for instance. When you reach for those biscuits during a marking session, is it possible that you're not really hungry? Instead, could you be looking for:
A break from mental fatigue
Sensory stimulation during a monotonous task
A reward for tackling a challenging assignment
A moment of pleasure in a demanding day
The key to breaking this cycle isn't about removing the comfort – it's about finding alternative sources of comfort. This might mean creating a marking environment that engages your senses in different ways, establishing structured breaks that give your brain the rest it needs, or developing new rituals that provide comfort without calories.
If you want to learn more about creating a marking environment that supports your wellbeing without relying on snacks? I've created a free guide, "Break Free from Marking-Time Munchies: Your Desktop Defence," that shares five essential tools you need on your desk (and two you definitely don't) to transform your marking sessions.
This isn't about restriction or gritting it out – it's about understanding your brain's needs and meeting them in ways that truly serve you. Because you deserve more than temporary relief. You deserve sustainable strategies that support both your academic success and your wellbeing.
Download your free guide here and discover how to create a marking environment that works for you, not against you. https://www.neverdiet.co.uk/marking
Comments