Unconscious thoughts and feelings

I frequently find myself buffering with screen time – news, emails, youtube, etc. – in the morning before I start my day. I recognize there must be some thoughts and feelings leading me to chose to buffer and avoid getting started with my schedule. But it seems to be a totally unconscious decision. I make coffee and an hour (or two) later, it’s like I wake up and realize what I’m doing. How do I start to uncover the initial thoughts/feelings that lead to this? I find myself trying to do a model but it seems like I’m just making up thoughts that I might have had but I don’t know that they were my actual thoughts in the moment. I was thinking of putting a note on my coffee maker to see if I can catch any thoughts. Any other ideas would be appreciated. Thank you.