Don’t get frustrated if you can’t immediately shake a bad habit, even if you really want to. It takes longer than that to change your habits. It is a matter of determination and time. I broke my bad habit of getting stressed when I was running late in the morning. But I kept getting up early, avoided all caffeine after noon, got up early on weekends and vacation days. I had a problem that I could not fall asleep when I went to bed early, normally. Then I changed it so that I wouldn’t get into bed until I felt at least little drowsy since as you know yourself forcing it can make it harder. When I was working on getting into a better routine I read that it takes two full weeks for us to reset our sleep schedule. Then you need to work another week, so 21 days, before it becomes an actual habit. Otherwise you can easily drop it again. My caffeine rule is not negotiable. For me I react really pretty sensitively to caffeine. But I guess it depends on the person. If you can sleep fine with a cup of tea or coffee in the afternoon it probably isn’t a big deal. Also I skip screen time. Artificial blue light stimulates you as if it was a bright day and slows down melatonin secretion. For me this is worse than caffeine!