No doubt you know that each of your questions could be a thread in and of itself, and often is! At the bottom I’ve linked some threads that might help you.
My view is that there’s a certain amount of “suck it up and get it done” that has to come in to maintain consistency. I’m a triathlete too, just coming to the end of what has been a massive (for me) running block where I’ve been running 6 days/week. Have I been motivated to get out and do every one of those runs? No. But I have built up the discipline to get out there even when it’s dark/wet/cold/I don’t wanna.
The flip side of that coin is knowing your body and knowing when that lack of motivation is an indicator of something more and that you need to eat more or rest more or pass on a workout.
As for limiting your screentime, well use the built in limiters that phones/computers have. My phone goes dark between 9pm and 7am. If there’s a particular app that you know you are always on, start placing limits on that app.
And progress, well some people who are relatively untrained see it within a few weeks; others take longer. My FTP is pretty stable within a range but over the years I’ve seen that I can hold a higher intensity for longer or I am running stronger off the bike.