How to improve concentration and reduce screen time at 18?

Question

Hello doctor,

I am an 18-year-old male who has difficulty concentrating. I lose interest or attention very easily, making it very difficult for me to do well academically. My attention span is so low that I watch all internet videos at high speed, and I am very impatient.

As a teenager, my screen time is also a lot. Can you please tell me what my problem is and how I can get rid of it? Do I need medicine for this?

Please help.

Answer 1

Hello,

Welcome back to icliniq.com.

I understand your concern.

Thank you for seeking help from a psychiatrist. You may have started developing attention issues due to constant mobile use. To deal with this, you should try to follow the guidelines below. They will help.

The guidelines to follow are:

Do exercises daily for 30 to 45 minutes, like going for a walk. It will increase your confidence.
Do meditation for 20 minutes daily. Just sit in one place in a comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts; just let them be. It will improve your memory.
Eat healthy home-cooked foods, and avoid junk foods.
Drink enough water.
Spend quality time with friends and family daily, or do video calls if you are living away from your family.
Spend time on creative hobbies, such as reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.
Get enough sleep, seven to eight hours daily.
Avoid tobacco, alcohol, or any substance abuse.

Live your life, not just spend it. Be bold and confident. You should limit your mobile use. Fix the duration of mobile use and limit social media use.

You must not use half an hour before going to sleep and half an hour after waking up from bed. Do not keep your mobile near your bed.

When you are doing any work, keep your mobile in another place or room.

I hope this has helped you.

Please feel free to reach out to me again if you have further queries.

Thank you.