For the scrolling till 2am thing I have been using this strategy: 1. Before opening the laptop I decide how much time I want to spend, and what I will do immed

For the scrolling till 2am thing I have been using this strategy: 1. Before opening the laptop I decide how much time I want to spend, and what I will do immediately after. 2. Set a timer that I'll have to get up to turn off. 3. Do the thing I had decided to do. It can be a little thing, like washing 1 dish, taking out the trash... I tried many strategies before finding one that works, and will still try to develop more so I'm not completely sunk if/when this one stops working.