How to break out of habitually cramming before exams?

I'm looking for solid, research‑grounded steps to stay off the automatic "last minute" cram bandwagon. I always get sucked into stacking facts until a deadline, then I re‑study the same list. What strategies help lock in active, spaced rehearsal rather than rushed, linear intake? Preferably ideas linked to cognitive‑psych or pedagogy evidence (like interleaving, retrieval practice, deliberate repetition). Also, tips on setting up a consistent nightly routine that nudges me away from distraction and toward consolidated learning. If anyone has data on real improvement metrics after adopting these methods, drop the numbers—transparency wins the trust debate. Any concrete planners, apps, or mental prompts that maintain a delayed review habit would be welcome. Appreciate any recommendations, too! Thanks.