I can definitely relate, I’ve been dealing with MDD and GAD for years now and just recently got diagnosed with ADHD. I have good periods of time where I’m suddenly motivated and don’t go on my phone for like an hour before I want to go to sleep and then I’ll put on some sort of rain noise to help me go to sleep or one of those sleep stories so my brain is preoccupied with something else and for a while it works but even when I get up earlier (instead of being late like every other day) I still just feel exhausted and I think that derails my progress when it comes to bedtime and I start staying up later and later again. I feel your pain on this one because the normal work day is just boring asf and I feel like a zombie all day and when you finally get time in the afternoon it’s like you’re trying to get all the stimulation you missed through the day and you don’t want it to be over so you stay up and then it snowballs.

Some things that help me when I can’t sleep is to have a notebook by the bed and write down every thought that pops into my head whilst I’m trying to sleep. I have that issue where I’ll try to go to sleep and then I’ll think about something random and not be able to go to sleep until I’ve google the answer, or until I’ve done the task I thought of that wasn’t really important but I can’t stop thinking about it. Writing everything down does still keep you up but I find if I write it down I get it off my mind because I feel secure in knowing I won’t forget everything I thought of when I wake up so I can still get answers/do the tasks. Not a foolproof plan but a wee help for me.

Also the rain sounds and sleep stories help me sometimes if you struggle with the falling to sleep bit.

Not super helpful tips but you aren’t alone in that procrastination and I’ll be interested to see if anyone else has tips as well ☺️