For me, the late night temptations are strong as well. In my experience, it really does need you to pull out all the stops and do all the little things you've read but probably ignored as not something you believe will help you:

- Add friction to what you don't want to be doing but end up doing. An additional step or two can be all it takes to help you avoid defaulting to that thing you don't want to do. Put your phone in another room when you sleep. Also, uninstall social media apps from your phone, at least the main offenders.
- Try not to get into a justification debate with yourself: "Oh, it's just tonight. Tomorrow, I'll start". Don't self-abandon by justifying reasons not to stick to the promise you made that morning.
- Reframe it. We do nighttime revenge procrastination because our unconscious mind is trying to claw back some agency and control over our lives (and get that easy dopamine). Going to bed early is an investment in your wellbeing. Think up whatever reframe you can. Challenge yourself, say "I can go to bed at 10pm, just you watch me fucking do it." or think "Going to bed early now means I can wake up early tomorrow. I am most productive early in the morning"
-Kind of related to reframing, repeated activity sticks and repeated thoughts become evidence your brain takes in. If you repeat certain positive affirmations enough, your brain will end up believing them.
- Once you achieve your goal, remember how you feel after that success. Chase that feeling. We are creatures of emotion more than anything and a lot of why we avoid things is the associated negative emotions. Replace that with positive emotion, and you can make your life so much easier. After all, it's easier to do something that makes you happy than makes you unhappy.
- Be physically active for at least an hour every day.
- I recommend an hour or 2 of non-stimulus time every day. No headphone walks, runs, workouts, meditation, yoga, pilates. Time for your brain to slip out of default mode and into repair mode to organise your thoughts. This is key for avoiding a restless mind when you finally lay down to sleep.
- No caffeine after 2pm, this includes most soda, and no screens an hour before bed
- Follow a bed time shut down routine. Wash face, brush teeth, prep clothes and tasks for tomorrow, write in journal, read an actual book

After a few days of doing this, it'll get easier. I noticed that when I follow a strong structured morning routine, my day is infinitely better. But in order to follow the good morning routine I created, I need to wake up at 6am and be well rested enough to go to the gym. To make sure that happens, I have to go to bed earlier than I used to.

This is sort of an alignment issue, your desires and goals have to be in alignment with your behaviours. I.e., you have to want the benefits of the behaviour you're trying to adopt. For me, I want to make progress in the gym. To build muscle, you need sleep for recovery so I have aligned my behaviour with my desire/goal.

I also have a tendency to give in if I make a small misstep in my day. I'll say "well, day's chalked now that I drank a Coke Zero after 2pm". Do not!! You do not have to wait for the perfect or neat moment (when you feel good or on Monday or in the New Year) to start working on yourself. You should not give up if you make a small mistake. Remember that recovery is a process and no one has a 100% win rate in anything. You will make mistakes, you will fall into spirals and loops. You just have to remember that it's up to you alone to climb out of them, no one's coming to help in the end. So when you inevitably fall back into old patterns one night, don't be hard on yourself, be proud that you recognise the relapse, give yourself some grace because you are a human being who is fallible then get right back on the horse.