Nothing is stronger than custom.

Habit beats intention, argument and even preference. What you did yesterday exerts a quiet pull on today that no resolution can match, which is why the same evening keeps happening to you. It is also why a change that survives three weeks often survives three years.

Rather than deciding to be different, change one small fixed thing: where the phone sits, what time you leave the desk, which route you walk. Then let repetition do the rest of the work. You are not fighting your nature, you are rearranging what is easiest.