If you're one of those people when you get a 2 minute break you immidiately check out social media or start playing games you might need this practice.
In this practice we will train your mind for 2 skills
The unhealthy dopamine hit can come in many forms. I like going on Colonist.io, tetr.io, chess to play a quick game. Some people defaut to social media, instagram, tiktok. Some people defaut to porn sites, messaging platforms, dating apps, news sites, eating etc. Note that not all dopamine hits are unhealthy.
Being aware of what we're doing is the first step. We don't necessarily have to change our behavior at this point but just knowing it while using it is a required skill.
When it comes to replacing your dopamine hit this can come in many forms as well. Some people find it easier to meditate while others journaling. Here is a bunch of examples to give you a better idea where you can start. Planning your next tasks, using a hand gripper, organizing, cleaning, stretching, drinking water.
Note that this exercise is only to increase your identification skills. As you do this exercise you will see that you'll get better and better at finding the ideal replacement.