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The trick is: see what you're doing now?
Enjoy that.
Doomscrolling? That's actually part of the problem, lol.
I think it's more a reference to pausing the doom scrolling which is maybe a habit to avoid the boredom or discomfort of the current situation, and trying to focus on enjoying that. Enjoying your time eating lunch or dinner, and focusing on that, instead of scrolling or watching a video always. Enjoying a walk without a podcast or music. Enjoying the comfort of being safe and warm in bed instead of distracting from thoughts. Things like that. It's a skill you build and as you build it you will be more open to getting dopamine from sources other than doomscrolling. Other benefits include being able to manage uncomfortable thoughts and feelings better and also have the boredom and discomfort drive you to do other things. Of course this works best when paired with things like DBT skills to help with thoughts and emotions.
Lying on the couch feeling anxious about the things I should be doing.
Who says you should? You enjoy lying on that couch!
Just... Ugh.
Now I have a bit more function, I want to address this. Being locked into myself while doom scrolling on the couch is not enjoyable. It's not something I want to or should enjoy. It is distinctly unpleasant and a reminder of just how much I am a slave to my fucked up brains constant need for stimulation. I have things I will enjoy and WANT to go do and fucking can't because I'm stuck to the couch or stuck in my chair, doing something that provides my brain immediately activity. It fucking sucks. And, when I talk about how ADHD preventing me from doing stuff sucks, there's always someone who comes along saying something along the lines of "your productivity doesn't define your worth =D it's ok to not do anything!" And like. I understand what you're saying and that you're trying to help and that that's probably something that's positive to a lot of people but you just don't understand that it's not a job or a hobby or chores not getting done that sucks, it's being a nonfunctional human being that's the problem and that that positive platitude applied to THAT problem is saying "stop trying to be a functional human being =D" and that is so incredibly frustrating.
I'm sorry, I understand the positive message you're trying to spread but it's... When someone complains about not being functional, telling them to enjoy their misery is actively unhelpful.
Hey, I'm sorry. I don't understand your problem, even though my wife and some of my children have similar problems. I have had depression though, and then there is no enjoying anything. Maybe that's similar?
When you are trapped in an episode, is there anything helpful? I hate standing still and observing while someone/something suffers. It's not easy to just walk away, for me.
Is there anything at all that helps?