Our sources are diverse. To name a couple:
Procrastinator's Digest by Timothy Pychyl,
The Now Habit by Neil Fiore,
Procrastination by Jane Burka (lengthy),
Tiny Habits by BJ Fogg,
...

There's more - a technique from here, an insight from there...

Tiny Habits by B.J. Fogg would likely help you further.

The key trick is to start really small to remove the hurdle of getting going and establishing the habit, and returning to small in moments of low motivation or other impediment (eg 1 pushup will keep the momentum. 0 pushups won't)

I recommend checking out Tiny Habits by BJ Fogg. He runs the Stanford Behavior Design Lab (previously known as persuasive tech lab). One takeaway from that book that might be relevant to you is that we tend to repeat actions that are rewarding in some way, so if you can think of ways to engineer reward into whatever activities you want to repeat, you have a higher likelihood of doing them.

While this article focuses on a niche, tiny wins are a universally applicable concept. I think they are a powerful abstraction.

I recently finished "Tiny Habits: The Small Changes That Change Everything" by BJ Fogg [1], which talks about this in generality. The essence is that behaviors are a product of motivation, ability, and prompts. By keeping things tiny, we avoid the need of very high motivation, the need for very high ability, and devise easy triggers/prompts to get work done. It has been quite fun to identify tiny habits in my daily routine, I've collected quite a few and narrowed down on what works and what doesn't.

This is then applicable to software engineering, product development etc. One of Instagram's co-founder was apparently enrolled in the author's class, and therefore pops up as an example a few times through the book.

I've always ridiculed self-help books. This book does have a self-help flavor, but always concludes with precise actionable advice. By developing a general framework and a mental model around habits (think abstraction in usual software engineering terms), it does feel more controllable. Highly recommended!

[1]: https://www.librarything.com/work/23220746/book/198725553

I got mileage out of replacing habits of checking social media with reading longer-form articles. I picked up the idea from books on habits (Tiny Habits by BJ Fogg, Atomic Habits by James Clear). To replace a habit, it helps to understand the prompt that causes it. When I feel tired, or worried about something, I found myself opening social media apps.

Behaviour-wise, following the prompt, I've replaced checking Reddit with checking Hacker News (similar enough to work, without getting too engaged with the content). I've also replaced Twitter with curated Tweetdeck streams, and Facebook for the news feed with newspaper apps (a free one like AP could work, though I pay for newspaper subscriptions).

Cognitive-wise, in terms of thoughts, I also recognize that social media is designed to hijack your attention and maximize engagement, so I've chosen to frame it as a negative (versus a neutral) habit for my own personal goals.

In short, replacing the habits with similar ones with better consequences, and understanding why I'm doing this has helped.