combating understimulation?

hi guys! so i’ve been going down the pipeline of trying to fix my habits and that involves digital detox, which in turn genuinely makes my brain feel like i’m constantly yelling in a soundproof room and i’m also wearing earplugs so i can’t even hear my screaming but i can feel that i’m screaming.

and it’s affecting me SO much, like to the point i can’t start working! i feel like i’ve lost my spark and can’t find the motivation to do things i used to love and enjoy.

on the one hand, watching youtube videos make me feel unproductive. on the other hand, it’s the only thing that stops me from constantly feeling like this. the NT tips online range from “being bored is okay” and “understimulation good” but i know our brains work differently, is there a study done for people with ADHD i can read?

has anyone else ever been in this situation? would gladly appreciate any tips at all!

TL;DR: save me from understimulation.