You don't need a checklist. You need a trigger. Pick a spot where you always put your device when you come in. For me, it's the kitchen counter. When I walk in, I place it there, and I don't touch it until I've taken off my coat and poured a drink.

The trigger is the key. If you just say "I'll wait," you'll forget. But if you create a physical spot, it becomes automatic.

Do this for one week. After that, you'll notice when you skip it—you'll get a weak hit or a clog, and you'll remember why you started. That's how habits stick.