evening struggles

+1 to yirara's comment, they are wise. If it is just the combo of sitting on the couch and being near the kitchen, here are some things you can consider doing about it:

- Incorporate some exercise into your evening; if it's safe to do so where you are, go for a walk around the block and physically distance yourself from where the snacks live for a while.
- Pick up a hobby that either requires your hands to stay clean or makes them dirty, like painting, crochet, reading, gaming, etc.
- You can also just...plan to have a snack in the evening. Fit it into your budget, pre-log it ahead of time so it's already accounted for.

For me it's because I am tired.
I wake up at 5-ish, walk my dogs, workout, clean up my house/kitchen from the day before and prep my food for the day, then go to work.
By the time I am done work I don't have the energy to exercise again or do a "hobby", and fatigue saps my willpower despite my good intentions from earlier in the day.
I'm still trying to overcome this particular issue - so can't really offer advise - just commiseration atm.

For me I just like to eat later in the day. Rather than fight against this urge, I plan for it. Gets me out of any feelings of guilt as I know I've allocated calories for that time when I start getting snacky. I don't suspect this desire will change as I've been at this a while now, so I cater to it. I believe that not working against my desires is helping me avoid binging.

My mom has found nights are hard for her but if she feels like her resolve to avoid eating is weakening she puts herself to bed. She knows she may eat if she eats near the kitchen so she takes herself away from the trigger.