Incredible job, Orbiter! I like your 3 circles system above, and how it can help alert you to behaviors that we may have taken for granted before.
Yesterday I experienced what that may look like in practice... Okay, I awoke sad, didn't know why. Expected friction with the wife, and it happened. But as the sadness dragged on, I was like, okay, this feels too familiar, as if I was setting myself up to be in a place where I needed to 'sooth' myself somehow. That awareness helped me to avoid further middle-circle behaviors.
You're doing great being mindful of the urges, more self-aware. The urges are only because of former repetition and reinforcement. But now as you establish newer and better habits, being consistent (patient with yourself when not) and repetitious, you will see the urges lessen, weaken, and be fewer and far between. Things will of course 'cue' us, and we need to be aware of when that happens, and just do what you've been doing.
Sending positive thoughts for your expected return to work, but the continuing battle with c-19.