What's happening
You open the fridge, stare at it, shut it, open a cupboard, shut that too, then stand there getting hungrier. Your brain wants a proper answer to "what shall I eat", and every option involves cooking, washing up or going out. So you wait for a better idea, the hunger gets worse, and you end up with toast, crisps or a takeaway you didn't plan to buy.
How to get moving
Write five default meals you can make from stuff you usually have in. Stick the list on the fridge or save it as a phone note called "Just pick one". When you get stuck, don't invent a new dinner. Pick the first meal on the list you have the ingredients for, start that, and stop browsing options. Keep the ingredients for two of those meals as a standing shop, so the list still works on a tired night.
Important tip
Decide the meal before you get properly hungry. Once you're starving, every option feels like too much work and the takeaway app wins by default.
This is lived-experience content. It is not a promise that a particular idea will work for everybody.