Shift workers face unique challenges that most people never consider, especially when it comes to maintaining healthy eating habits. The breakroom, often a sanctuary during grueling shifts, can quickly become a danger zone filled with doughnuts, chips, and cakes. While these treats may offer momentary comfort, they can sabotage your health and energy levels—and let’s face it, it’s easier to say “no” upfront than to stop at “just one.”

But how do you resist the lure of those sugary or salty snacks, especially when colleagues tease you or question your choices?

I want to support you with strategies to stay aligned with your goals while navigating those damn breakroom politics.

The Reality of Breakroom Temptations

For 24/7 shift workers, the breakroom is often where camaraderie happens. It’s where you decompress, share stories, and unfortunately, encounter trays of calorie-laden “treats” brought in by well-meaning colleagues. (damn Jenny and her cake) The trouble is, these snacks can lead to energy crashes, weight gain, and long-term health risks—not exactly what you need when juggling a high-stress, irregular schedule.

The truth? Every time you give in, it becomes harder to break the habit. The next “just one” becomes “just another,” and soon you’re caught in a cycle that leaves you feeling sluggish and frustrated. Breaking free starts with a solid plan, and a firm “no.”

Why Saying “No” is Empowering

Saying “no” isn’t about deprivation; it’s about control. It’s a powerful word that protects your goals, your energy, and your well-being. The first step is reframing your mindset:

1. You’re Not Depriving Yourself – You’re making a choice to honour your health.

2. You’re Not on a Diet – You’re eating according to your goals and fueling your body for demanding shifts.

3. You’re Setting an Example – Your discipline may inspire others to make more nutritious choices.

When you approach it from this perspective, saying “no” becomes an act of self-care, not self-denial.

Practical Strategies to Resist Breakroom Treats

Here are some proven strategies to help you stay on track:

1. Plan Ahead
Bring your own snacks to avoid the temptation of those less than nutitious options. Prep nutrient-dense choices like:

• Fresh fruit

• Greek yogurt

• Raw veggies with hummus

• Homemade energy bars

• Nuts and seeds (in portioned amounts)

Having your own satisfying snacks eliminates the “I’m hungry, so I’ll eat what’s here” scenario.

2. Stay Hydrated

Sometimes, cravings are a sign of dehydration. Keep a water bottle nearby and aim to sip consistently throughout your shift.

Herbal teas or sparkling water can also curb those hunger pangs.

3. Engage Your Colleagues

Teamwork doesn’t have to revolve around food. Suggest non-food-based ways to boost morale, like a quick stretch session or a group walk.

4. Pause Before You Indulge

When faced with temptation, give yourself a moment to reflect. Take a deep breath and ask:

• “Does this align with my goals?”

• “Will I feel better or worse after eating this?”

  Often, this pause is enough to help you make a healthier choice.

5. Reframe the Situation

Instead of focusing on what you can’t have, focus on what you’re gaining:

• Better energy levels

• Improved focus during your shift

• Progress toward your health goals

6. Have a Go-To Response

When colleagues question your choices or tease you about skipping the treats, be prepared with a polite but firm response:

• “No thanks, I’m eating to fuel my energy for the shift.”

• “I’ve set some personal goals, and I’m sticking to them.”

• “I’m not dieting; I’m just eating according to my goals.”

By responding immediately and confidently, you’re less likely to face pushback.

Handling Breakroom Critics

Unfortunately, not everyone will support your choices. Some colleagues may mock you or question your commitment. Here’s how to handle these situations:

1. Stay Firm and Positive

Most criticism stems from others’ insecurities. Keep your response upbeat:

• “Thanks, but I feel so much better when I stick to my plan.”

• “It’s not for everyone, but it works for me.”

2. Avoid Over-Explaining

You don’t owe anyone a detailed explanation. A simple “No, thanks” is sufficient.

3. Redirect the Conversation

Shift the focus away from your choices:

• “How was your weekend?”

• “Have you tried that new coffee place?”

By steering the conversation elsewhere, you can avoid prolonged discussions.

The Long-Term Benefits of Saying “No”

Every time you say “no” to breakroom temptations, you’re saying “yes” to:

• More energy for your family and hobbies outside of work

• Better focus and performance during shifts

• Reduced risk of chronic health issues

These benefits far outweigh the temporary satisfaction of a sugary snack.

Ready to Take Control?

Navigating the challenges of 24/7 shift work isn’t easy, but you don’t have to do it alone. With the right strategies and support, you can thrive both on and off the clock.

If you’re ready to prioritise your health and break free from the cycle of breakroom temptations, I can help you. My one-on-one coaching is tailored specifically for shift workers, offering evidence-based strategies to boost your energy, improve your well-being, and help you achieve your own personal goals.

Let’s work together to create a plan that fits your unique lifestyle.

Click here to learn more and schedule your free 15 min coaching assessment today!

About Roger Sutherland

As a coach and advocate for shift workers, my goal is to provide practical, evidence-based strategies that empower individuals to thrive in their roles. By understanding and addressing the challenges of shift work, shift workers can achieve better health outcomes and lead more fulfilling lives both on and off the job.

Note:

• I also run Nutrition, Health & Wellbeing Seminars for shift working environments.