eating out of sheer boredom

pre pack your meals & snacks thereby eliminating the need to go anywhere that food is sold (so you can't deviate from them) and leave your wallet in the car so if you want to buy something you have to make a special trip.

Schedule reminders in your outlook calender for eating your snacks (i.e. i have breakfast 8.30, snack 10.30 and lunch 12.30), and if you feel like you want to keep nibbling on your food after you've had your allotted snack tell yourself you can have something else from it, if you are still wanting it in 15 minutes.

I find that giving my body time to process the fullness from what i've just eaten, along with knowing that if i eat more of my food now i will have less to eat at lunch, gives me a good start on not grazing continually. Plus, if you plan your snacks well, you only ever have a couple of hours between foods anyway, and by the time you've waited 15 -20 minutes it's not that long to wait til the next official meal time.

quite regimented but i have to be that way or i just nibble all day

For me I drink a lot of water while at work it's pretty much where I get in my 9-11 glasses a day and it helps with the grazing, plus I more or less bring snacks for the day (almonds, granola bar, fruit, greek yourt, veggies with some for of dip) I prelog it along with my meals so I know what my calories are going to be for the day and that way I can determine if I need more of something. For me its protein.

It's hard to sit at a desk and not graze, I get it cause I sit at a desk all day at work, it takes some time to not just constantly put food in your mouth, but you will get there.

I have this problem too, but I've been working on it. I do not allow myself to go to vending machines at all. I keep a hot drink next to me at all times. The warmth helps my stomach feel fuller. I generally stick with unsweetened hot teas.

Always pre-pack your snacks so you know what you're allowed to have. Although some people say its a bad idea because of bloating, I suggest chewing gum. It keeps your mouth busy and who wants to eat something after their mouth is all minty? It makes everything else taste gross.

pre-plan everything that you snack on. i used to over log food, because i knew i'd take a few items off. try and fill up on fruits and veggies before moving on to sweets.

coffee can be an appetite suppressant, so fill up on that. just avoid excess sugar and sugary creams.

do some push ups.

I work 13 hour shifts with a lot of down time (down ime because its a security position).. I was doing this and still find myself "hungry" out of boredom, but instead of packing "in case I'll be hungry" I pack what I would normally eat..
Normally I would eat a snack before the gym, a mini meal, another snack, and dinner. When I'm at work I have felt compelled to snack and snack and snack and eat three square meals.. lately I prepack just what I NEED and though I find myself hungry, the hunger goes away when I drink green tea.. yerba mate tea helps too

1. Water can help alleviate boredom
2. What you've described is exactly why I keep sugar-free gum at my desk. Just having something in my mouth usually fakes the feeling of eating enough when those boredom cravings kick in.
3. Pack healthy snacks.

Its all about head space and removing temptation.