I'm doing the same right now. Trying to get hold of my attention :D
I tried blocking social media and meme sites, but it made me very uncomfortable, so I opted for reminding me "manually" that I didn't want to scroll too much.
What I noticed after a few weeks, was, I would tend to do more "non-smartphone" activities, but I gravitated to tasks that fit in my small attention span. So, basically: household chores. Guess that's a first step, now my flat is clean, lol.
Next, I did things that took a bit more time, like running or weight lifting or buying groceries. They only take 30-60 minutes, and while lifting I can do different things.
Overall I noticed that I can do longer things no problem, but they need to be interesting, otherwise I will drag them out for longer than required.
Also, a plan is important, when things don't work or I get thrown off course, then it's reeeeally hard to get back on track.
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I'm doing the same right now. Trying to get hold of my attention :D
I tried blocking social media and meme sites, but it made me very uncomfortable, so I opted for reminding me "manually" that I didn't want to scroll too much.
What I noticed after a few weeks, was, I would tend to do more "non-smartphone" activities, but I gravitated to tasks that fit in my small attention span. So, basically: household chores. Guess that's a first step, now my flat is clean, lol.
Next, I did things that took a bit more time, like running or weight lifting or buying groceries. They only take 30-60 minutes, and while lifting I can do different things.
Overall I noticed that I can do longer things no problem, but they need to be interesting, otherwise I will drag them out for longer than required.
Also, a plan is important, when things don't work or I get thrown off course, then it's reeeeally hard to get back on track.