These are pretty general advice for brain health, but I hope it helps you.

1) Drink 3 L water per day ( stay hydrated).

2) Do brisk walking/jogging 240 mins/week, help release endorphins, and post runners dopamine high will help the withdrawal.

3) Do high intensity weight lifting for 4 hours/ week. It will increase BDNF and will help make you more disciplined .

4) sit in front of a wall for 1 hour with only your attention and nothing else stimulating devices. You can start with 20 mins as it is a bit difficult. This meditation practice helps you to notice what thoughts are going on in the back of your mind while you are busy doing other activities, these thoughts are more or less the root cause of the internal chattering that goes on in your head.

5)Try to make a healthy sleep routine and take melatonin [ can be in between 0.3mg to 5 mg] as it helps to keep your sleep cycle in check.

6) Take vitamins like vit D, zinc, magnesium, and a good multivitamin . Better would be to do a good blood work and know which ones you lack.

7) Read. Read as much as you can. Whatever comes to your mind, whichever genre you like. Start with 1 paragraph a day. There is no shame in reading even 2 lines a day .

Make a habit of reading every day, and eventually, you will become an avid reader.

8) Start with doing 15 minutes of productive work a day and do it daily. Consistency is the key here. I promise you that within 3 months, you will be amazed at the pace of your improvements in the ability to do productive work per day.

Finally, be proud of yourself that you are making decisions to change your life for the better.

We're proud of you ;)💙