A day wasted

I'm beginning to see a pattern - if i get stuck on the internet at some point of the day, it's extremely difficult to get out of there. Especially when on telegram some emotional triggers happen. So after even they pass (i've handled the situation and nothing much is happening anymore), i'm still there kind of waiting for sth to happen again. So meanwhile i can use other webpages. And i feel bad about it. Today i realised it was getting late and still stayed online. Tomorrow i have to wake up super early and have at least 4 hours of studying German and a therapy session. So i need my energy. I feel amgry at myself, guilty, disappointed that i didn't take care of myself and that i basically procrastinated the whole day :( oh and o started feeling like that already when i noticed it was getting late and this is another reason why i stayed online - the emotions that i avoid