In many states, starting this month, some adults need to follow new work or volunteer rules to continue receiving SNAP benefits (formerly known as “food stamps”). These changes come from a new federal law passed in July: the One Big Beautiful Bill.

Rules vary by state, so always check with your local SNAP office to be sure. This guide gives you the basics and the right questions to ask.

Quick Summary

• The new rules mostly affect adults who are 18–64, can work, and do NOT live with a child under 14.  

• If you get a letter about “work rules” or “time limits”, do not ignore it. Call your SNAP office and ask what you need to do.

Will These Rules Affect You?

The new law says that for most adults SNAP can be time‑limited. If the new requirements apply to you, you can usually only get SNAP for 3 months in a 3‑year period unless you meet certain work/volunteer/training requirements or you fit a limited exception. Think of it as:

• 3 months “no questions asked”, then

• To keep going, you either:

  • Work enough hours, or

  • Prove you are in an exception group.

What You Must Do to Keep SNAP Beyond 3 Months

If the new expanded work rule applies to you (18-64, can work, no child under 14, and not qualified for an exception), then to keep SNAP benefits for longer than 3 months, you usually must complete  at least 80 hours each month (about 20 hours a week) of:

• Work;

• Job training or education; 

• Approved volunteering; or 

• A mix of these.

Because each state has its own rules, you should ask, “What types of work, classes, or volunteering count toward my 80 hours in this state?”

Limited Exceptions to the Work Requirements

There are some exceptions to the expanded work requirements. You may qualify for an exception if you:

• Are pregnant;

• Have a serious physical or mental health condition;

• Care for a person with a disability;

• Are covered by certain Native American or Alaska Native protections;

• Are 65 or older; or

• Have another special situation your state recognizes (for example, some disability or student situations)

If you think you might be in an exception group, your SNAP office may ask for proof, such as:

• A doctor’s note or disability decision;

• Birth certificates for children in your home;

• Tribal documents; or

• Other official letters or forms.

Ask your SNAP office, “I think I should be exempt from the 3‑month work rule. What proof do you need from me?”

What Happens If You Don’t Meet the New Expanded Work Rule or Are Exempt?

If:

• The new expanded work rule applies to you, and

• You are not in an exception group, and

• You do not complete  at least  80 hours of qualifying work, training, or volunteering

Then:

• You can usually get SNAP for 3 full months in a 3‑year period, and

• After that, your SNAP benefits will likely stop.

You may be able to get SNAP again later if:

• You start adhering to the 80‑hour rule for a certain period, or

• Your situation changes and you move into an exception group. or example, you become pregnant, start caring for a child under 14, or are found to have a qualifying disability.

Important:

• Months when you meet the 80‑hour rule do not count against your 3 months.

• Months when you are in an exception group also do not count.

Ask your SNAP office, “When does my 3‑month clock start, and how will I know if a month counts?”

How to Protect Your SNAP Benefits

You do not need to know every detail of the law. Focus on these simple steps.

Step 1: Keep Your Contact Info Updated

Make sure your SNAP office has your:

• Current mailing address;

• Phone number; and

• Email address (if you have one).

Inform your SNAP office  right away if you move or change your number.

Step 2: Review  Every Letter, Text Message, or Email from SNAP

Look for words like:

• “Work rules”;

• “Time limit”;

• “ABAWD” (Able‑Bodied Adult Without Dependents); and

• “We need information”.

If you don’t understand a letter, call the number on the back of your EBT card and say, “I got a notice about work rules. Can you explain what it means for me?”

Step 3: Ask Clear Questions

You can read these questions directly to your caseworker:

• “Do the new 3‑month work rules apply to me?”

• “If yes, how many hours do I need each month?”

• “What kinds of work, training, or volunteering count where I live?”

• “Do I fit into an exception group?”

• “What proof do you need from me, and how do I send it (mail, upload, in person)?”

Step 4: Save Your Proof

Keep:

• Pay stubs and work schedules

• Letters from employers or volunteer sites

• School or training attendance records

• Doctor’s notes or disability letters

• Tribal documents, if they apply to you

You can keep papers in a folder or take pictures with your phone. Make sure you keep track of where you’ve saved them so that you can access them when you need them.

You’re Not Alone

SNAP rules are often confusing, even for people who work on them every day. It’s normal to feel stressed or unsure about the new work rules.

Remember:

• SNAP still exists to help you buy food when money is tight.

• The new rule mainly affects adults 18–64 who do not  live with a child under 14 and who are able to work.

• Your SNAP office, caseworker, and local community groups can help you understand what applies to you.

If you remember just one thing, make it this:

• If you’re 18–64 and on SNAP, do not ignore your mail.

• If you see “work rules” or “time limits,” call your SNAP office and ask what you need to do. That one call can help you keep your benefits if you still qualify.