I need help with consistency and how to keep a thought in my head overnight. So often I plan how the next day is going to do and have it be super productive, and when I wake up, I forget everything and go back to being lazy.

When you have a porn addiction and other addictions do you get rid of it forcely or step By step?

I feel like the answer is find things I enjoy, but I've been filling myself with so much dopamine that regular healthy things I don't enjoy anymore which leads me to obsessing and thinking about my addiction while I'm doing things. How can I find things I enjoy when I dont enjoy things?