Discipline isn’t always dramatic. Sometimes it’s putting the controller down at ten like you said you would.

Most discipline is undramatic and private. It looks like stopping when you said you would, closing the tab, going to bed with the next episode sitting right there, and nobody will ever know you did it. The dramatic version gets the attention while the quiet version does the work. Keeping a small promise to yourself is what makes the bigger ones believable.

Make one small, specific promise for tonight and keep it exactly. Controller down at ten, phone away at eleven, lights off. Then notice you have evidence about yourself that you did not have yesterday.