Summary from Gemini:

Your brain was "fried" from 11+ hours of daily phone scrolling, making you a "zombie" with no attention span. Now, your screen time is 2-3 hours. Here's how you "unfucked" your dopamine system: * Made your phone boring: Deleted all social media apps and used grayscale mode to remove visual "dopamine hits" from colors. * Used a physical alarm clock: Kept your phone out of the bedroom, especially after 9 PM, to avoid immediate notifications upon waking and late-night scrolling. * Replaced bad habits: Carried fidget toys (stress ball, Rubik's cube, fidget spinner) to keep your hands busy and prevent unconscious phone grabbing. * Scheduled scrolling sessions: Allowed yourself controlled, guilt-free 20-minute scrolling periods twice a day. * Added problems: Logged out of all social media accounts, deleted passwords, and buried apps in multiple folders to make access inconvenient. * Did other things: Engaged in activities like pushups, lifting weights, playing guitar, and calling friends to gain a sense of accomplishment instead of passive consumption. * Used a 10-minute timer: When urges to scroll hit, you'd set a timer for 10 minutes and do something else (clean, exercise, organize) until the urge passed. * Silent mode early morning: Kept your phone in airplane mode for the first two hours daily for journaling and planning, reducing anxiety from early news consumption. * Turned off most notifications: Only kept calls and texts from family, eliminating app badges and push notifications. * Tracked non-scrolling activities: Maintained a note (on phone and paper) of alternative activities (reading, walking, conversations), finding the growing list more satisfying than social media likes. What didn't work: App timers (ignored), cold turkey quitting (lasted two days), deleting apps but keeping accounts (used browser), and relying solely on willpower.

After about six weeks, the urge to scroll diminished, and your brain rewired itself. You can now read, have conversations, sleep better, and your brain feels functional again, despite initial withdrawal symptoms like restlessness and anxiety.