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It took me a couple months of cutting back from almost a pack a day before going cold turkey on smokes, and recently sugary snacks. Unprepared, I would have kept relapsing. There is wisdom in complete deprivation for as long as you need to teach yourself again the difference between need and craving. Fasting or taking a break from the internet for a week are great as first steps at learning moderation, differentiating hunger pangs from "bored, could go for a snack" impulses. You then return, more able to control yourself. What you're describing sounds less like dopamine seeking and more like idling or coping. If that's the case, you could substitute them for something else with little difficulty.