This resonates a lot with me. For example, a forcing function that works very well for me ist putting distractions like HN on a block list on my mobile device. Whenever I am trying to access HN on my mobile mindlessly I am reminded that it’s probably not a good idea. Then, gently as you ascribe, I bring my mind back.

I’m sure I miss out on cool stuff, but then again I could read HN all day :-)