@Marusa Chu first of all, I'd like to acknowledge you for showing such level of self-awareness; this is a very important first step towards change. Your questions are big topics but let me try to give you some insights and quick tips. Doomscrolling and procrastination is a result of something much deeper. It would be helpful to understand how you feel when you do that in terms of stress level, mood, or even any physical symptoms. When you tackle the root cause, it directly eliminates the problem. Both behavior patterns can be well related to stress and avoidance. For now, here are some quick tips that you can try to tackle doomscrolling: 1. Set a time and stick to it for scrolling e.g. 2x20mins a day. 2. Identify an activity that you can do instead - e.g. any time you catch yourself doomscrolling, go and read a chapter from a book. 3. Make it difficult - while working, keep your phone away so you don't have the continuous urge to grab it. Regarding procrastination - it's a common pattern that we put things off because of avoidance, it feels heavy, we don't even want to start. Couple of small things you can do to prevent that: 1. Break down the bigger tasks into small chunks that is more exciting to work with 2. Give yourself shorter timeline and have a reward (it doesn't have to cost anything) once you complete the task 3. Apply the 5-minutes rule; make an agreement with yourself that you'll only start working on this for 5 minutes - it's very likely that once we start and get into the groove, we will keep going. The difficulty is in the "starting". Hope this helps, although these are just some quick tips to get you started. If you would like to go deeper and would like to discuss, please feel free to reach out to me.