Biggest for me was realizing this behavior is rooted in escaping discomfort and boredom. When I was writing my thesis I would go into a ton of internet "research" rabbit holes like bushcrafting or electronic music production or video games but after I defended, I found that these things no longer have much appeal to me, something that I surfed the internet for obsessively seems boring now.

Becoming comfortable with discomfort was huge -- the thing that I'm avoiding is probably the thing I need to do and will feel great afterwards.

Sometimes the anxiety is high and I find working with another person helps, either sitting beside them or actively. In the WFH era I found FocusMate to be super helpful, you pair with another person and share what you plan to do to in that time block via video chat and then go on mute and check in after the session to see how much progress you've made.

I find this alleviates a lot of anxiety and having a block of time where you verbalize your goals makes it manageable.

You can try for free and do up to 3 sessions per week. I did it and found it helpful so I bought the year subscription.

Here's my referral link: www.focusmate.com/?fmreferral=Tj3Vcqqaei

Or if you don't want to use that just www.focusmate.com