Build a list of small reliable joys. When you're flat or shutdown, pick one. Stop scrolling, start regulating.
1/3 Make four columns
Starters (about 5 minutes), mains (around 30), sides (things you do in the background), and desserts (proper treats). Three to five things you enjoy in each.
2/3 Stick it on the fridge
Somewhere external and visible, because when your brain is offline you don't want to be making decisions, you want to be reading them.
3/3 Order off the menu
Next time you're stuck, just pick one. Don't overthink it. The menu has already made the choice for you.