Also as far as the ADD/dopamine kick. I 1000% relate. I am the same way, everything ends up compulsive. The simple solution is to cut ALL that shit out. It sounds extreme but it works. I think like this, all the famous scientists we know Newton, Ben Franklin, probably Einstein; had the tendency to be compulsive about things. But they didn't have garbage like youtube the internet etc. available so that tendency ended up in healthy avenue like learning reading, building things. When you cut the stuff out, people on the outside think it is crazy dedication but for people like me (and I think you), it is actually pretty easy to just never do something once it's cut out and put all of that energy into other things once it's gone. I cut out all screen time not for work or pure utility when alone, and I don't miss it one bit. It got replaced with reading. Sometimes I'll go on a reading binge, but instead of feeling anxious and shitty after I feel damn good and relaxed.