By: Paige Valentik MPS, RD, LDN

This time of year, it feels like every countertop, office desk, and waiting room suddenly transforms into a festive sugar wonderland. Cookies, fudge, peppermint bark, “mystery tins” of treats — all staring you down like you’re the Grinch if you don’t take one.

And every December, we quietly blame ourselves for not having more willpower. Why can’t I just say no? Why do I keep grabbing one more piece?

But here’s the truth: healthy eating has way less to do with willpower… and way more to do with your environment.

We love to assume that people who eat well have an endless supply of self-control. But research shows something much simpler: they’ve set up their surroundings so the healthier choice is easier — and the tempting choice isn’t within arm’s reach at all times.

Willpower is like your phone battery. It drains throughout the day.
Your environment is the charger.

Take the holidays, for example. You can’t control whether your coworkers bring in brownies or whether your relatives insist you “just try this!” But you can shape the environment in your own home — the place where you make most of your decisions.

Here are some small, realistic shifts that make a big impact:

• Put the treats out of sight, not on the counter. If you have to climb a step stool for the cookie tin, you’re already slowing down that autopilot munching.
• Keep easy, grab-and-go options at eye level. Fruit, nuts, pre-cut veggies, yogurt alternatives — whatever fits your needs. If it’s visible, you’re more likely to reach for it.
• Prep “default meals.” A couple of go-to breakfasts or lunches that take zero brainpower make healthy choices automatic on chaotic December days.
• Serve food away from the table. When the holiday meal sits out buffet-style in the kitchen, it naturally reduces the mindless second (or third…) helpings.

None of this is about restriction. It’s about removing friction. Tiny tweaks set you up so that when you’re tired, stressed, or full of holiday spirit (and maybe mulled wine), you still have options that support how you want to feel.

So this year, instead of beating yourself up for not having enough willpower, try adjusting your environment by just 10%. Make your kitchen, your car snacks, even your work bag nudge you in the direction you want to go.

Healthy eating gets so much easier when your surroundings help you out — especially when the holidays aren’t showing any signs of slowing down.