That’s a nice topic. I guess the motivation behind it is something I’ve seen on YouTube recently (yes, the irony is not lost on me). It was about how to lead a more fulfilling and successful life, how not to procrastinate with things that you know would do you good.
By default, people rely on their motivation, which is very unreliable. Then you can hear some people talking about discipline. But it also depletes your inner willpower. The solution that was proposed was to organize your life in a way that does not give you much choice, which helps to make the right decision. Example? When you notice you spend too much time playing console games, sell your XBOX.
In my case, I am really annoyed by notifications fighting for my attention, so I turned them of for most applications. I turned off birthday notifications on facebook. It was unusable otherwise. Each day figuring out what to wish this or that friend or you settling for a generic happy birthday. Before I moved to Switzerland, I used to play countless hours on my PC. So I don’t have a PC now.
I know this approach is treating yourself like a kid. Out of sight, out of mind. But it works. When you have not had that dopamine shot for a while, you learn to live without that thing that gave it. Then it becomes easier to do other things that you know to be more beneficial to you in the long run.
I have to say, however, that I am not strict enough with myself. I substitute for the things I cut off with other things. In my free time I watch a lot of Netflix and YouTube. At least on YouTube I try to pick educational videos so it’s not time that is completely wasted.