Down time

Hi Brooke! Thanks for giving me the tools to change my life! Managing my mind is revolutionary! I need your advice.
I get to work at 6 am, from the time I get there until 5 pm , I am productive and have no down time . I am a physician. I see patients, review labs, refill prescriptions, answer questions etc etc . I do break for lunch for about 20 minutes. I have accepted that there will always be more to do and that’s ok. I get as much done as I can each day. I go to exercise class 3 days out of the week.
My issue is that after dinner, I find myself either sitting on my phone. Numb. Surfing the internet. Zoned out. I like drinking coffee and see it as a treat. I drink it despite the fact I have over eaten at dinner. I am working on the last 10 lbs. I have already lost 75. I realize that this over eating at dinner and the coffee and the zoning out in the evenings is my work with these last ten lbs.
I need suggestions as to how to unwind.
I generally check in and connect with my husband and son after dinner. It is those 2 hrs after dinner that I need help with.
My purpose is to authentically thrive and courageous evolve in all that’s I do.
I am so thankful for you and your work!