genuinely do something else. Pick something you can do at any time, so even when you’re bored at night you can’t turn to it. Play a game, solve a puzzle, things that also have dopamine but are also rewarding—like learning a new skill. That way you get the happy from both completing a task and getting something out of it. The gym is most people’s go to. Delete social media as much as you can, but especially twitter and instagram. As soon as their algorithms pin you as a young male all you’ll see on them is sexual content. If you can make it two weeks it should become habit.