I know what you are going through and what helped me is taking extreme measures.

You have to first do a dopamine detox...you mention YouTube but it's usually a lot more than that. You probably addicted to a lot of other stuff (like porn, food, sugar, TikTok). You need to give your brain a break from the over stimulation.

what does this look like? get rid of all your electronics except what is essential. for me this is just my phone, kindle and laptop. as soon as I get home my phone goes in an electronic time lock box and its locked until next morning. on my laptop everything is blocked like YouTube and only the stuff essential is available (I'm on my Mac I use an app called SelfControl). get rid of your junk food and eat wholesome home made meals. replace YouTube with other interests you have always wanted to do preferably something that doesn't require electronics like drawing or reading or playing an instrument

After 30-60 days you feel a lot better and more at peace with yourself. at this point you have a decision to make, can I go back to where and keep it under control or do I need to make this the rest of my life. for me I chose an analog life and I avoid electronics as much as possible. I use instagram and YouTube but I have iOS timers on them so it's blocked after my allowed time runs out.

Agreed. I'm currently in a regressed state but a few times I've successfully done this and it changes life. Extremely locked down screen time rules are necessary - break the exciting loop of picking up your phone, eventually you'll re-associate the phone when each time you pick it up you're met with disappointment that nothing exciting is allowed.

Life just slows down in a way that allows you to appreciate little things, make better decisions and treat people with more empathy, read more, reflect on life, get better sleep. ADHD is easier to manage. Less decision fatigue and general mental fatigue (I personally feel that scrolling/youtube are not mentally refreshing and leave me just as if not more drained after).

The danger is in letting yourself slip. It's a very quick slope and brain chemicals are usually stronger than our willpower. Even knowing how much better life is during these periods, I'm still currently in a down cycle because I'm struggling to find the energy to make the right choices. Work can also be draining which takes away good choice energy later in the evening.