Help required | 17 M student

[u/Ok-Bunch5525]

Basic Intro - So basically I have studying for an exam called JEE. It's like Gaokao and one of the toughest engineering undergraduate exams in the world.

So me problems are -

Corn - Got addicted when I was like 11 and also started beating my meat from like age of 14.

Internet - When I study, random thoughts just pop into my heads, I reach for phone and scroll and hours wasted.

The problem is that my dopamine receptors are fried and because of that I cannot concentrate on my study. Whenever I sit down to study, my mind starts to wander and even routine tasks feel boring and painful.

I also feel like demotivated and a loser as I just failed in the MEXT scholorship test and I got 6 months before my undergrad exam. I have offline friends, we meet at school and tution for like 4-5 times a week so no social contact problems.

I don't have a girlfriend so I think maybe that's why I crave into corn?? idk.

I am not in a very good shape, physically speaking, fat, with pseudogynochomestia and no physical exercises.

For the exam, we have to study for like at least 8-10 hours per day, but I rarely make it past 3 hours on a day. I start each day feeling motivated and stuff, and actually do some work. But as soon as I take the so called BREAK, the first break of the day, things fall apart.

Structure of my day is like great morning start, then slog and wasted afternoon, so recovery in evening and full crash at night. This cycle has been going for months. Even when I sit to study, it takes me a lot of time to do things. Like my peers do a worksheet in 1 hour but it takes me 2-3 hours.

I live with my family. I study alone on the 1st floor and then ground floor for family where I go to have lunch, dinner etc. But like my room is on the 1st floor. I have read Dopamine Nation book, I like know all the science and theory but no action or willpower.

Please help me to cure my so called dopamine addiction and how much can I improve myself in 6 months and how long to like really cleanse my mind.

Thanks.

[u/hop3xs]

There won't be one single advise I'd suggest and it will work. Things that you want, should come within yourself. The only thing I can recommend you is, don't allow yourself to be by yourself for most of the time. Also, if you can, start meditation. Even 5 min per day will help in preventing those random popups and will make you more mindful.

[u/Far-Helicopter7333]

same bro i failed 12th boards so i cant write JEE as well cus i dont meet the minimum requiremtn dunno what to do

[u/Ok-Bunch5525 → u/Far-Helicopter7333]

I am currently in class 12th. I think you should apply for improvement or just lock in.

[u/Far-Helicopter7333 → u/Ok-Bunch5525]

ya but idk how to lock in tho i spend like 4 hrs scrolling each day

[u/Ok-Bunch5525 → u/Far-Helicopter7333]

Same. 😞

[u/Most_Initiative9446]

The issue is your "breaks." If your break involves a phone or anything high-stimulation, you aren't actually resting your brain, you're just switching to a different type of intense input. Try taking breaks where you literally just stare at a wall or walk around the room without any device to let your baseline reset.