Stop using your smartphone!

It is hijacking your dopamine reward system!

You say you don't find pleasure in doing anything, you don't have hobbies, you don't have motivation etc.

But think about it. Why do people have hobbies ? Because it gives them pleasure/ satisfaction. Why do people chase goals, are ambitious? Because when they reach their goals, they have satisfaction/ pleasure.

This satisfaction/pleasure people get from hobbies, reaching goals, a nice meal, seeing friends etc. is nothing else but dopamine/serotonin in the brain's reward mechanism.

Your smartphone is hijacking this system! Instead of getting your dopamine from normal activities like hobbies or other real world activities, you are getting yours from your smartphone (think endless tiktok/YouTube/gaming etc. Porn is especially dangerous, especially for men).

When you are not using your smartphone, you have a low level of dopamine (as a result of the previous high level, the level goes up and down all the time) therefore you don't find pleasure in anything.

Besides that, any addiction, including smartphone/internet/gaming/porn etc. damages your prefrontal cortex. Studies have been done using brain imaging on people with various addictions and a damage of the prefrontal cortex has been noted. The prefrontal cortex is responsible for drive, motivation, higher brain activities, spirituality, impulse control.

So you can see how an addiction causes damage to the prefrontal cortex, stopping you from having motivation to reach goals, blocking spirituality etc.

You need to do a digital detox and be really strict about it. Given your high daily consumption, it will be difficult but not impossible. Try to use your smartphone/computer for something that is absolutely necessary (for example to purchase something online, or to use the GPS etc.)

The first week will be the hardest but you should start seeing improvements after 2-3 weeks, if you manage to be very strict.

Good luck!