In session this week, my client, Rebecca, told me that nighttime (specifically the hours between dinner and bedtime) was hard for her lately. She found herself having to continually fight off cravings, and it was wearing her down. I asked Rebecca two questions: 1) Did she have a plan for exactly what she’d eat in the evening? and 2) Was she craving things that were in her house currently or things that she’d have to go out and get? Rebecca told me that she didn’t have an exact plan for the evenings (she used to make one, but that habit had somehow dropped off her radar), and that she was craving food that was in her kitchen.
Those answers did not surprise me, and I predicted that they were both at the root of her trouble. First, not having a strong plan in the evening (especially since evening has historically been Rebecca’s hardest time) is a recipe for trouble. If she didn’t know exactly what she was going to eat, then it’s no wonder she was having lots of cravings because everything in her kitchen felt like an option. During her quiet moments, her mind was invariably scrolling through the possibilities of all the things she could eat, and cravings were the inevitable result. Going back to planning in advance exactly what she would eat in the evening will hopefully cut out a lot of the cravings. Her brain will know exactly what she’s going to eat, and therefore can focus on one food instead of many.
Second, the fact that Rebecca craved food currently in her house likely made her cravings a lot stronger because the food was right there, easily within her reach. Cravings for food outside the house are generally easier to resist because of the effort involved in going to get them (no instant gratification!). I asked Rebecca if, in addition to not planning her evening snack, she had also lapsed into bringing too much junk food into her house. Rebecca realized that she had.
For a while, she was good at keeping things like ice cream and cookies out of her house. It wasn’t that she didn’t eat these foods, but on nights she planned to have them, she brought in single servings at a time. Keeping her house a craving-free environment was critical to Rebecca’s early success in curbing her constant nighttime eating. Again, it’s no wonder that Rebecca was struggling so much in the evening – she had way too many tempting foods right at her fingertips. Rebecca agreed to get rid of the junk food (and/or ask her husband to keep the things he wanted to have in his home office) and go back to bringing in single servings.
With these two action plans in place Rebecca felt much better about her ability to return to more peaceful evenings!