“Nailed the Day… Then Binged at 9pm?”

Jun 4
2 min read

You’re Not Alone

You woke up with good intentions.

You trained hard. Ate well. Smashed your water goal.

You felt on it.

Then… 9pm hit. And suddenly, you were knee-deep in snacks wondering, “What just happened?”

If this sounds familiar - you’re definitely not alone.

In fact, it’s one of the most common patterns I see with clients.

So let’s break it down.

Why Do Evenings Hit So Hard? (Binge!)

You’ve done everything right all day.

So why does it fall apart in the evening?

Here’s what’s really going on:

🧠 Your brain is tired.

By evening, your mental energy is depleted. You’ve made hundreds of decisions throughout the day - and decision fatigue is real.

💥 Your willpower is running on fumes.

Willpower isn’t endless. It gets used up as the day goes on - especially if your day was stressful, busy, or emotionally draining.

🍫 You’re not physically hungry - you’re emotionally hungry.

You’re not reaching for snacks because your body needs fuel. You’re reaching for comfort. For a way to unwind. A hit of dopamine after a long day.

Sound familiar?

The Evening Danger Zone

Evenings are the time when most people undo all the good work they did earlier.

That one biscuit turns into three.

Then comes the “ah screw it, I’ve ruined the day now” moment.

And before you know it, Monday becomes your reset button - again.

Then guilt shows up - the binge eating scenario.

You go to bed feeling annoyed at yourself, promising you’ll do better tomorrow.

But the cycle repeats.

So What’s the Fix?

You don’t need more willpower.

You need a better strategy.

Here’s what works:

✅ Plan your evenings like you plan your workouts.

If you know evenings are your weak spot, treat them like a training session. Have a structure. Know what you’re doing - and what you’re not.

✅ Prep snacks ahead of time.

Don’t wing it with food decisions at 9pm. Have options ready that align with your goals but still feel satisfying. Think: high-protein yogurt, fruit with nut butter, or a couple of squares of dark chocolate you actually savour.

✅ Have an “off-switch” routine.

Create a ritual that tells your brain “the day is done.” A walk, a shower, a cup of tea, journaling - anything that gives you a sense of closure and calm, instead of looking for it in the cupboard.

✅ Remember: emotional hunger doesn’t come from the stomach.

Next time you find yourself craving snacks after dinner, pause and ask: What am I really looking for right now? Connection? Rest? Distraction? Boredom relief?

Getting honest about that is where the real change starts.