Hi, Orbiter!
I didn't see a 3rd goal (unless it's the laptop not being in the same room)?
These are simple yet worthy goals, good luck working with them. Reestablishing that you're in control, and not this habit, is what it's about.
There seems to be an issue with self-medication (duh, right?), and maybe teaching yourself that you can delay the immediate reward, that you can endure a little discomfort, that you can simply 'be' with uncomfortable emotions and stress, I think this can go a long way to retrain yourself away from the habit.
Along this line, cold showers are what a lot of rebooters do to build this endurance. That's not for everyone- not even me, lol... But, it comes to mind in this regard.
For me, I'll try to catch myself- like, being overly dependent on entertainment. Can I simply set my iPhone aside, and just be- like when I'm getting ready for bed. Do I need this constant stimulation from social media? And I'll challenge myself, not in an overly restrictive way, but to simply 'be' without having to answer that nervous energy...
I hope this somewhat makes sense.
With you no matter what, each step of the way!