One thing I found useful was installing Sudoku on my phone. If I feel the urge for a dopamine hit from the internet I play a have of Sudoku instead. It gives me

One thing I found useful was installing Sudoku on my phone. If I feel the urge for a dopamine hit from the internet I play a have of Sudoku instead. It gives me a hit but without the anxiety and I find the focused thinking it causes very helpful if I'm procrastinating.