Why is the desire still there? 2

Thanks for your answer yesterday- so helpful!!

My question is, does a dopamine hit always feel good? Because when I do this checking behaviour, it rarely feels good, or is there a split second of feeling good that I’m not noticing and going straight into self-judgement? I understand I get a massive hit when I see he has watched it.

Would you recommend handling this like an urge? Rate it, locate it, how long did it last, then rate it? or should I make a plan the day before ‘ I will go on social x amount of times a day at these times, allow any other urges and repeat?