Attention and concentration are skills that can be trained, so not all is lost. I was feeling like I was losing my focus about a decade ago and decided that every morning I'd wake up and read a novel for 30 minutes or so. Within a few weeks you'll notice the difference.
Reading a book, require attention but of lower intensity. While watching an hour long fast paced video, require a high intensity attention.
In the case of watching an hour of video, you're just there consuming what's going on. Reading a novel requires you to world build internally. I'd say that sort of attention is a much higher intensity version. Or at least it takes a lot more active involvement.
If you've ever sat for meditation you'll know that low-input stimulation can be much harder to keep your attention on, but being lost in daydreaming and 'monkey-mind' chatter is pretty effortless. Once you train in it it becomes no big deal, though. Same is true for reading novels.
My attention span went (back) up after I forced myself to read some books start to finish. It’s something you can lose, but fortunately it’s also something you can regain.
I like to think that books (novels and fantasy) are low-resolution prose, so the crux of the matter is distributed — mostly useless info — across several pages. While forums — like HN or Reddit — are high-resolution prose. I don't know if I make sense.
Well, novels are just more subtle. A good novel will get you deep into the emotional landscape of it's subject, or give you a vivid portrait of a scene that is happening, or transport you to a historical or future time. You get to embody a particular character or world, which builds your own personal knowledge and empathy. We're not just reading a collection of facts or statements. We can get lost in the beauty of a landscape we've never visited before in a novel, which is the crux of the matter, even if it doesn't seem like it.
Those sorts of novels tend to be challenging to read, but most things worth doing challenge us. If you've never read something like Cormac McCarthy's Blood Meridian, or Toni Morrison's Beloved, or Gabo's 100 Years of Solitude, or many of the other great artistic achievements in literature, you really should challenge yourself to do so. They make us better.
No YT, FB, IG, TT, or TV for sure. For an extra challenge, try no music (except what you can make yourself) or news (including HN). You'll find yourself grabbing your phone only to immediately put it down again.
No need to force yourself to read or go for a walk or whatever. Do whatever you feel like all day, just not the digital things.
And if you can’t even do that, I suggest you start reading a book right before sleeping until you pass out. Every night. You will fall asleep extremely fast at beginning but I managed to get back to reading while having extreme difficulty concentrating from a completely different illness than TikTok. It only took 2 years.
It is also a side effect of the fact that frankly a lot of stuff on YouTube doesn't actually need to be on YouTube and is, as I mentioned in my first post, really just a podcast with a video track because it has to have a video track to be on YouTube, but that is perfectly ignorable. Even channels as high quality as Practical Engineering are (guestimating) something like 80% stock footage and 20% something he actually created that is useful and germane to the topic.
I often have a hard time dealing with videos at 1x as well but it's not like it has impacted my social relationships or anything. I don't perceive normal people as speaking slowly now or anything like that. Somehow my brain has this segregated, and I phrase it that way because it's not like I can consciously take credit for it, I didn't do anything, it's just happening naturally.
I mean, first of all, who falls asleep during a movie? Even stuff I've seen 30 times already, is still engaging and holds my attention from start to finish. Yet, then again, we've had to cancel "friends movie night" in our house because people would come over, sit down to watch the movie, and after 10 minutes they're all scrolling their phones and bored with the movie. Unless it's got frantic action every second, you're going to lose people. Something is really wrong with our attention spans.
You'll get there. Go from shorter form content to things that'll grab your attention, piece by piece.