I stopped raiding the kids' snack drawer at 4 p.m.

The decoy plate is so smart. I do something similar but I eat it standing at the counter before I start cooking, not while. If I wat until the kids are melting down, I’m already in feral mode. Mine is usually a string cheese, a handful of frozen grapes, and a big seltzer. I log it as “4pm anchor” so it doesn’t feel like a slip. For what it’s worth, my daily weigh-ins barely flinched during weeks I did this; the trend line

Fellow cafe owner here, so 4 p.m. is also my pastry-tray witching hour. Your decoy plate idea is smart. The tweak that helped me: I eat it away from the kitchen, usually in the car before school pickup, with a huge iced sparkling water and frozen grapes. Cold + slow to eat breaks the feral autopilot better than willpower. At the cafe, I pre-portion the day-old baked goods into staff bags and tie them shut, because an open tray is dangerous. Do you sit down with your plate, or eat it standing? Standing at the counter is where I get sneaky handfuls.

Love this. The pre-pickup plate is genius because you’re not relying on willpower in the danger zone. One thing that helped me: make the decoy boring but satisfying — cottage cheese with everything bagel seasoning and cucumber coins — and eat it standing at the sink with a big sparkling water. The fizz + crunch scratched the same itch as goldfish. I also moved the kids’ snacks into an opaque bin on a high shelf so it wasn’t a visual trigger while I cooked. Small win: the drawer stopped calling my name. Question: does your decoy plate actually carry you to dinner, or do you still nibble while plating their food? That’s my stubborn 5 p.m. habit.