That's a very good question. I used to be you. As I said above, my 'secret' was to dissociate 'me' (the body, with an inner child inside) from 'my thinking brain', the overarching parent/boss up there who makes decisions.

So parent takes care of the child and is able to say "nope, don't do that". Developing this approach is what made me an adult I think (I was in my 30s already, it didn't come naturally to me).

A great trick was audiobooks. You just listen and that wakes the brain up, but a book is really, really so much better than random posts. 30 minutes as you wake up, then get up, have breakfast etc. is sure mind opener.

It becomes a habit, maybe a need even, but it's a good need. Books and exercises is the winning combination for success and happiness (seriously, just these two things put you in the top 5%, or so I hear).

Places like librivox have tons of free content. A well thought-out podcast is good too I think (long-form content). It's the idea of a passive but mind-opening activity.

Then when I'm working during the day I put the phone away silent for ~30 minutes, then take a break and chill for 5-10 minutes, then back at it, rinse and repeat. That's what got me off the dopamine hook I think.