Hi yogi,
Sounds like your autopilot needs reprogramming! Think of new ways of unwinding. Make a list. Then put that list right above your screen, and after a lecture/class, look up on that list and select one of the things (if it doesn't work, go back and select another). Here are some ideas:
- go for a walk
- read an entertaining book, something easy
- meet up with a friend for coffee/beer/dinner/whatever
- play a video game (if you're into that sort of thing)
- watch a film or series (start a series, I can recommend The X-Files)
- sit back and listen to music (it's possible to enjoy music just for its own sake)
- learn to play an instrument
- play board games (online chess?)
And many more I'm sure you can easily imagine. I think the point to remember is that it's better to do some stupid things if you're just looking to unwind and relax than do the stupidest thing, which is to PMO. We don't need to instantly become the Mozart of habit, we can enjoy some silly stuff and not relapse.
Keep developing yourself yogi!