On a typical morning I get out of bed and exercise for 10-30+ minutes, shower, then have a healthy breakfast. I am so proud that I've managed to be consistent in this ~80% of the time. But then I *want* to get started on my school work, but instead I end up sitting on my phone, going back to sleep, or otherwise distracting and delaying until way past lunch time. I really need to finish my dissertation. Can you please help me figure out how to fix this transition?
Also to note: I work from home. My desk is in a corner with no window and can't be moved (awkward L-shaped room). My work space is usually pretty tidy. To be fair, I often watch TV or YouTube while I eat breakfast, but I have the same struggle on days that I read or sit outside while I eat, so that may or may not be part of the problem. I have all apps blocked on my phone until past 11 am except for YouTube because I use it for health-related things (e.g. breathing exercises, meditations). I have usage limits on all apps, so it blocks me after a set # of minutes and locks me out for an hour, and I get completely blocked after 2 hours/day. I've tried to willpower my way through "no devices before work" and it just doesn't work. I've tried to set up rituals, but those also feel reliant on pure will power. My work is interesting, and I have a mild sense of urgency, and I want to do it! I feel so much better on days I get work done early in the day so that I can enjoy my evenings. I know I struggle with all kinds of transitions, and welcome any advice for fixing this one.