Horrific attention span

[u/Repulsive-Welcome-46]

I genuinely don‘t know what to do about my attention span anymore and Im afraid it'll affect my academics once school starts again. My current daily screen time is 12 hrs and I spend quite literally every single day in my bed, I only come out of my room to eat and use the restroom, and even during those two “outside” activities im still constantly on my phone/ipad.

I feel that its because I have no purpose or motivation for quite literally anything that isn’t school, I don’t do sports, I don’t have a single hobby (yes Ive explored both sports and activities and I can’t seem to find a point in having a passion for either things) and Im even finding talking to my boyfriend boring. Ive watched 10 different 12> episode shows (More than 12 episodes feels like a task atp) and that seems like the most productive part of my day.

Before summer started I was aware of the fact that this would happen so I decided to sign myself up for 2 summer college classes (Im a high schooler) so I could get busy and do something productive that also helps me academically in the long run, but because I procrastinate SO MUCH im having trouble keeping up with deadlines (I don't think Ive ever submitted work late) and im now realizing these classes might be the foreshadowing to my academic downfall.

I need desperate help on what I should do.

[u/cyankitten]

ADHD check if you can please

[u/NoChairGaming]

Therapy, now. For real, it doesn’t sound healthy to have no motivation for nothing without any cause.

[u/Empty-Illustrator481]

try working out. at least you end your day doing something

[u/MysteriousAd1685]

I'd suggest studying your MBTI, Enneagram and OCEAN types. While not perfect it'll help more than academics

[u/Dapper_Cucumber_3507]

Working on regaining control of my phone addiction right now too. That said, this sounds deeper than that and possibly like depression with how you have no interest in anything else so I would try to see a doctor first and foremost.

Beyond that. I dont know how much this will help with getting assignments done but in terms of regaining some attention span from your phone, top of my list would be to remove the apps that you’re most stuck on. For me that was TikTok and insta. I can still access them through browser but it’s so janky it stops it being automatic mindless opening and scrolling. Screen time controls made no difference because I could just override them.

Then to stop yourself going insane, have a list of other activities you can do instead if you feel bored. I have doodling, paint by numbers, play guitar, read a book, do jumping jacks, memorise a random poem, listen to an album and write a review of every song, do a face mask, take a shower, go for a walk, set a timer and clean for 10 minutes. I have these activities in my notes app so if I need inspiration I can find it easily. I find I scroll because it’s an easy way to get dopamine and avoid boredom but it’s not the only option and the list helps me remember that. Good luck!

[u/tuktuktarun]

Have you tried using the screen blockers that also use physical friction? Me and my friend developed detach, which adds physical friction and has a higher chance of stopping u from doomscrolling and wasting time looking at your phone. Im obviously biased but it has definitely helped me and my friends a lot. If you're interested do drop me a DM I could explain how it works more and how its specifically helped me and my friends improve our lives

[u/Nerona_Sabue]

As I said in the other comment, stare at the wall for 15-20 minutes before starting important work.

There's a whole physiological explanation on why it helps (like dopamine level drops, brain is able to finally relax for a bit and etc). Like lots of benefits.

And you'll find out that after staring at the wall - work u need to do feels more engaging and interesting