I find it surprising not seeing this more prominently mentioned in the thread so I'll leave it here: GET HELP.
Seriously, what's the next step after acknowledging you have a disease (addiction being a well documented one)? GETTING HELP to treat it.
You just established your default-mode mind isn't amenable to your wellbeing: how do you see it helping to correct itself without any outside input?
As of this week, I just tipped back into sanity after 8 months being dysfunctional, another lapse into full avoidant coping mechanisms. It was certainly not the first time of my life, but I still got it wrong: I waited too long before reaching for help. As soon as I did the tide started stabilizing, and then it reversed. It took a couple of months (and leveraged the previously acquired experience) but it is obvious to me I'm back out of it now. Sleep, screen time, inner discourse... All indicators are in the green again.
Procrastination, addictions are symptoms hinting at other root causes. Believing that you can implement measures to keep it in check goes right against the very essence of the issue (as the article perfectly illustrates), and shows you don't have the correct grasp of the situation yet. You're leaving too much to chance, and I can tell you this is absolutely inefficient.
It is not the time to be picky and stick to one single truth® either: use a policy mix. The only required part is having someone TRAINED and EXPERIMENTED in dealing with your issue supervising your efforts. Someone you see in a regular fashion, each encounter creating another rung of the ladder that will get you out of this pit. Being in this kind of interaction tremendously helps with building the inner strength that up till now was lacking. They are your source of courage and support, the dam/dyke against which you fears, doubts and uncertainties will crash and subside. So make sure you feel you can trust them and stay clear from overly intrusive ones. But don't be too scared and just go to that first appointment.
Beyond that, anything goes, ritual/habitual practices especially (building up strength over time thanks to repetition). As long as you have that one external support providing strength and continuity to your efforts, you are bound to succeed. It will take some time, but the burden will get progressively lighter and the results more stable.
In the therapeutic frameworks department, I can strongly recommend EMDR, CBT and IFS (Internal Family System). If you can find someone in your area (or remote, you can actually self-administrate EMDR under the guidance of someone!) trained in one or several of those techniques that you get on well with, you're golden. This will most likely be the most efficient time-wise, but to a certain degree most things help, so start looking up directories of practitioners or local support group.
Take care everyone.