slacking in jc

jc is a competitive and highly stressful environment, however, i've been slacking so much that i feel calm (ofc it's stressful but yea). in fact, i sleep 7hrs a day, use my phone for 7hours and studying little on the weekdays. my max is literally 4 hours on rare occasions.

ppl around me sleeps <6hours a day and studies everyday. i have prepared for WAs but i'm waiting for the WA to come so that i can push harder. i know that sleep is extremely important, but i cant be sleeping 7hrs in j2 too right? and i'm not even studying much leh, i'm cooked.

also, i'm not a even fast learner. i know i have to study a lot to understand something, and yet i don't think im doing enough

i need tips on how to study after school and know what to study. also, how do i gain the discipline/motivation to study after school. i would always end up doomscrolling after a long day of school (& trying to understand content)