You can fix this in about 30 days. That's about how long it takes for a full physiological reset. Here's what I'd do: 0. Start with a 48 hour cold turkey detox. No electronics. No music. Only allowed books, writing and movement. 12 hours in you'll be climbing the walls. 24
I have a ton of boring meetings today lmao
Try it. Honeslty. Works much better on carpet obviously, and I prefer doing it with a duvet underneath and on top. Fixes my back and posture every time.
Admittedly not since we had kids. But I've done similar things prior to kids (I've dabbled since, and probably should do it again). This is just a compendium of the things that have worked for me individually, and I think would work compoundingly well together.
You can build up to it. I've done it consistently plenty of times