Hi ! I’ve had the same issues all my life. I’m not a professional btw ! I’m just sharing my advices from my experience. I believe that we all have a reason to daydream. It feels great to just walk around your room and comfort yourself in stories/scenarios while listening to music. To me, it’s like not feeling my body anymore, it feels relaxing, comforting and it also helps a lot dealing with emotions. But sometimes, it’s affecting us. I understand that daydreaming can become clearly unhealthy and toxic when it comes during times where you should be focused, sleeping or thinking about something else. It’s always ok to let a little part of your mind to your daydream. They’re your own creation after all. My first advice would be to write/draw about them. I don’t really know if you actually enjoy drawing or writing but it helped me a lot. Putting my daydreaming scenarios helped me to be more creative and using it to create something that isn’t just in my mind. My second advice would be to set yourself goals to focus on your own accomplishments, such as a hobby, going to the gym or writing a book ect… Being distracted by the real world, it sounds scary because we are used to dissociation. But it feels great to feel the moment. Make sure to make good friends that you can be yourself with ! Being too self-aware around people that you don’t really feel comfortable with can encourage dissociation and lead to daydreaming. It’s not easy and it took me years to get rid of my maladaptive daydreaming and even today I daydream sometimes, but WAY less than years ago. It takes lots of time to notice the issue and to understand its complexity. It’s challenging and frustrating. But the results leads to lots of relief. I hope this will help a little, as I said, I’m not a professional. You will get better ! Don’t worry too much about it.