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The Snack Monkey: How To Stop Eating The Whole Packet
You don’t lack discipline. You have a Snack Monkey.
It appears when you’re tired.
It negotiates when you’re stressed.
And it always has a convincing reason
“Just one won’t hurt.”
The problem is, the Snack Monkey is not only interested in biscuits.
It presses snooze on the alarm. It postpones the difficult conversation. It avoids the workout, delays the decision and persuades you that tomorrow would be a much better time to begin.
The Snack Monkey is a funny, brutally honest guide to why smart, capable people repeatedly act against their own intentions, and what you can do about it.
This is not a diet. It is not a lecture. And it definitely was not written by someone who has never eaten half a packet of biscuits while standing in the kitchen pretending it does not count.
Drawing on behavioural psychology, his experience losing 30kg and a lifetime spent adapting to chronic pain, Matt White introduces the cast of characters quietly influencing your choices, including the Snack Monkey, the Captain, the Regret Monkey and the dangerously tempting Fuck It Button.
With a foreword by Wim Hof, “The Iceman”.
Inside, you will
Why willpower runs out, and why that does not mean you are weakWhy perfect plans fail when they meet real lifeHow your brain negotiates against your longer-term interestsWhy habits, friction and environment matter more than motivationHow to interrupt the moment before the Fuck It Button gets pressedHow to stop eating the whole packet without making yourself miserableHow the same principles apply far beyond foodIf you have
Promised yourself you would start on MondayOpened a packet “just for one”Known exactly what you should do, then done something completely differentWondered how something so small managed to derail the entire planCongratulations.
You have met the Snack Monkey.
Now it is time to understand it, outsmart it and take back control.
It appears when you’re tired.
It negotiates when you’re stressed.
And it always has a convincing reason
“Just one won’t hurt.”
The problem is, the Snack Monkey is not only interested in biscuits.
It presses snooze on the alarm. It postpones the difficult conversation. It avoids the workout, delays the decision and persuades you that tomorrow would be a much better time to begin.
The Snack Monkey is a funny, brutally honest guide to why smart, capable people repeatedly act against their own intentions, and what you can do about it.
This is not a diet. It is not a lecture. And it definitely was not written by someone who has never eaten half a packet of biscuits while standing in the kitchen pretending it does not count.
Drawing on behavioural psychology, his experience losing 30kg and a lifetime spent adapting to chronic pain, Matt White introduces the cast of characters quietly influencing your choices, including the Snack Monkey, the Captain, the Regret Monkey and the dangerously tempting Fuck It Button.
With a foreword by Wim Hof, “The Iceman”.
Inside, you will
Why willpower runs out, and why that does not mean you are weakWhy perfect plans fail when they meet real lifeHow your brain negotiates against your longer-term interestsWhy habits, friction and environment matter more than motivationHow to interrupt the moment before the Fuck It Button gets pressedHow to stop eating the whole packet without making yourself miserableHow the same principles apply far beyond foodIf you have
Promised yourself you would start on MondayOpened a packet “just for one”Known exactly what you should do, then done something completely differentWondered how something so small managed to derail the entire planCongratulations.
You have met the Snack Monkey.
Now it is time to understand it, outsmart it and take back control.
154 pages, Kindle Edition
Published June 21, 2026
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