How Delayed Gratification Benefits Your Dopamine

What is the benefit of delayed gratification, of creating boundaries or barriers to either check your phone or do something that's going to create gratification for you versus having instant gratification whenever you want of that thing?

Really frequent dopamine hits the quick, easy ones like social media and sugar and pornography and so on are like that. And they're just revving the engine way too hard, way too hard, without actually making the car go forward and achieve something. And then if you actually think about that, over time, the engine gets weaker and weaker. So then when you do have a great moment in your career or relationship or in a sports match, it doesn't even feel that good, because you've effectively broken the system. And if you want a life that feels really rewarding and fulfilling, we have to get the dopamine in check. Otherwise our life feels all, like, numb and boring.