Not exactly what you’re asking but possibly helpful-

I’ve found that ‘pairing’ the item of resistance to another established habit has been helpful. A decent example is putting my gym stuff on the bathroom counter. I have the habit of brushing my teeth in the morning and now I have my exercise clothes where I’m guaranteed to see them. It’s harder to make excuses and at this point you just gotta commit.

This might be more what you’re asking about-

I got the pairing idea from a great series on procrastination, Solving the Procrastination Puzzle by Tim Pychyl. The speaker takes the approach that resistance is not a matter of will power but a matter of emotional regulation. I recommend checking it out!

I listened to it on Waking Up but you might be able to find it elsewhere. Here’s a link to where I listened, free 30 days no credit card needed. (There is no incentive for me, just sharing what helped me) https://dynamic.wakingup.com/pack/PK0AA14?source=content%20share&share_id=0FEBBC65&code=SC112CD68