Model help on binge-restrict-binge cycle


Hi y’all,

I experienced the binge-restrict-binge cycle for the past days.
I really want to stop snacking after dinner.
Here are my current models.

Unintentional
C – last night after dinner: fruits, yoghurt, nuts, nut butter, ice cream, chocolate
T – I didn’t manage to stay away from snacking after dinner once more!
F – frustrated
A – follow urges so they go away, beat myself up, restrict snacking from a place of not being able to handle, force myself to follow restriction
R – not able to sustain that for more than one day, snack after dinner again

Intentional
C – last night after dinner: fruits, yoghurt, nuts, nut butter, ice cream, chocolate
T – Today, I can make a new decision and not snack after dinner.
F – motivated
A – make myself aware that a healthy dinner is all my body needs for fuel, allow urges but do not follow, do not beat myself up or even restrict snacking completely if snacked
R – no desire for snacking after dinner

Any suggestions how to avoid repeating the same unintentional pattern over and over again?
In the actual moment, I feel under remote control. I realize what I’m doing but can’t stop.

Thanks for your advice!