It would probably help if you reduced dopamine spikes and made them more intermittent (less regular).
If you stack multiple pleasures together it could be making it harder to focus. (Like drinking + watching something you enjoy + snacks, or smoking weed + playing video games).
Make your dopamine spikes more random and intermittent and try to reduce the peak on them by sometimes enjoying your pleasures separately instead of stacking them all at the same time.
If you stack multiple pleasures together it could be making it harder to focus. (Like drinking + watching something you enjoy + snacks, or smoking weed + playing video games).
https://youtu.be/QmOF0crdyRU
This video explains the science behind it.
Make your dopamine spikes more random and intermittent and try to reduce the peak on them by sometimes enjoying your pleasures separately instead of stacking them all at the same time.