Do the following three things right now. Don’t justify why you can’t. Do you want to change your life? You can’t just change the outcome. You have to change what you’re doing to affect the outcome.
1: Turn off notifications on everything
Seeing that little icon or hearing that ping is one of the strongest triggers we have. It’s why people text and drive even though they know how dangerous it is. Turn off visual and audible notifications for everything unless your life quite literally depends on it.