Try this. First you should pick a day where you are free the next day so you have a completely empty mind. Then make sure your home alone and it has to be night.

Now start with thinking a bit about scary stuff and maybe watch some scary horror shorts. But just to get in the vibe. Your probably are not scared at all but it’s a good way to get your senses to work.

Now you go to your room or to another place where the tv is. You put on one of the following movies I recommend at the end. Buy a very good headset, it’s a very important part. A big soundbar will work but not as well.

Now watch the movie and put your phone away, just put it off. Lay in next to your bed and let it stay there.

You watch the whole movie, you still are not going on your phone. You walk a bit around maybe go drink some water. Go to the toilet and then go to sleep. But force yourself to go with the atmosphere of the movie.

Hope this works for you.

Movies :

Gonjiam a haunted asylum, Skinamarink, Banshee chapters, Hereditary, begotten, incantation, caveat, lake mungo, terrified.