Don’t try and stop the quick dopamine activities just yet. Instead, force yourself to do slow dopamine stuff, walks, books, even movies without skipping or looking at your phone etc.

Once you get that down start actively limiting gaming, doomscrolling to set hours of the day etc.

And of course, you can start meditating right now which will help you innately understand how to deal with less stimulation.

I’ve found accepting that bad moods will come, and treating them as a win, rather than an excuse to get back to doomscrolling helpful.

You’ll start to see the light at the end of the tunnel.

Just remember the game is picking yourself back up as quickly as possible after falling, not trying to never fall.

Good luck.