The Science of Self Control is an excellent book about willpower and, well, self control. It goes into the science of it and how to use that to your advantage.
One thing I do is to reduce friction. You are more likely to do something if you make whatever it is easier to do. Conversely, if you want to stop doing something, increase friction (make it harder to do). Two examples:
You want to go to the gym in the mornings? Go to bed a bit earlier, get everything ready the night before, and maybe even sleep in your gym clothes.
Your want to stop eating cookies? Put them somewhere you’re less likely to walk past them or see them.
In your case, maybe try removing things that are distractions, e.g. put your phone on the other side of the room.
In layman’s terms, comparing it to email seems the easiest way to explain.
“It’s like a distributed Reddit with a bunch of instances that are run by different people, and they all talk to one another. Some people have an email address with gmail.com, some have yahoo.com, some have protonmail.com, etc, but they can all email one another. Lemmy instances share each others’ posts in a similar way.”