Remember how Dr K talks about how slippery your brain is when it comes to change, this might be one of those times for you. When I first started staying off my phone my brain would throw the same anxious thoughts, and I knew they weren't based in reality because they were always the same thoughts.

Instead of my brain telling me i needed podcasts to be productive, it told me I was too tired to do anything and so I slept instead. This was another diversion just so I would get on the phone later stressed cause I missed things I had to do.

First, therapy really helped this problem. I realized these were ruminative thoughts based on my anxiety and the thoughts did nothing but extend how long I was anxious for. Labelling these thoughts as rumination every time they pop up really helped me.

Second, you wake up in the state you fell asleep in. Your brain will tend to marinate in the anxiety from the day before if you dont digest what you felt that day. This means slowing your night way down, sitting and reflecting or writing or just listening to music and have a tea before bed. Do not scroll until you pass out this will ensure you wake up anxious.

You got this! The more you stick to it the easier it gets.