Keeping going
Temptation bundling
Saving something you enjoy for only while you do the hard thing can pull you toward it.
In one study, people who could only listen to gripping audiobooks while at the gym went to the gym more often than people who could listen anywhere.
The effect faded over the following weeks, especially after a holiday break. A bundle can help you start, but it won't do all the work on its own.
Try this
Pick one playlist or one show you only allow yourself during your promise.
Source
Restricting tempting audiobooks to the gym increased gym visits at first; the effect declined over time, especially after a holiday break.
Milkman, K. L., Minson, J. A., & Volpp, K. G. M. (2014). Holding the Hunger Games hostage at the gym: An evaluation of temptation bundling. Management Science, 60(2), 283–299.
A general finding about how people tend to work — not advice for your situation, and not a diagnosis.