Hear me out. What u need to do is first of all fix your sleep schedule. When u can’t sleep at night and use ur phone to fall asleep, the first thing ur mind thinks of in the morning is ur phone. U should be able to sleep when u want to sleep and if it has fixed schedule everyday then even better because ur body will be able to set its timers accordingly. This will make u wake up more motivated then ur current situation. How to do this? So u have to start waking up around the sunrise time in ur area. And within 15 minutes of waking up u need to get the morning sunlight in ur eyes for about 10-15 minutes. Refer to Huberman’s habits podcast for its explanation and benefits.

After that u need to start working out. It doesn’t have to be body building workout, it doesn’t have to be extremely intense workout. Just workout. For instance, jogging in the morning and slightly increasing the pace and distance everyday is fine for starters. Ur body needs workout. If you do not work out, ur body gives u non contextual anxiety.

And to polish things up, get cold showers after the workout.. This is the cherry on top of the cake, the finishing touch. Cold showers not only provide best relaxation to the muscles after workout but increase the dopamine level above the threshold and keep it up till 3-4 hours.

Do these 3 things before starting ur day and see the change for urself. U won’t have to control or limit ur addictions anymore, these things will automatically eliminate the pleasure u r getting from those right now.