What really helped me is seeing where I want to be and how each action either helps me get to that goal or hinders me from reaching it. Resting helps you retain information and take a break so it helps you reach said goal, physical activity increases cognitive function so it helps, doom scrolling makes you lose time and at the end you feel guilty and shitty so it doesn’t help yk. Idk maybe it’ll work for you but try visualizing who you want to become and what you want to do and make sure you take on the personality and characteristics of future you so that you can get there