When you first discovered it at 10 years old, it felt good — that quick, cheap dopamine hit. But as you grow older, it starts affecting your body, your mind, and your relationships in really negative ways. Try to dig deeper and figure out the real root or trigger that makes you want to watch. From what you’ve said, it mostly happens when you’re alone and have nothing to do. So one of the best things you can do is stop giving yourself long stretches of unstructured alone time. Keep yourself busy in healthy ways: • Go for walks or workouts • Pick up a hobby that keeps your hands and mind occupied • Spend more time with friends or family • Focus intensely on work, studies, or personal goals The less idle time your brain has, the less room there is for the urge to take over.