doom scrolling and phone add!ct!on

Hi! I'm in my middle 20s, fresh grad, unemployed yet.

I feel like my brain is not functioning the way it does before. Now I struggle with focus, brain fog, and forgetfulness. Also, im not contented with my sleep even though i slept 7-8 hours. It feels like there's that sleep that i need but I haven't slept that sleep.

My doom scrolling started when i was in college. At first it started as few hours after arriving at the dorm every after class. I'll sit, and then think "ill scroll for a bit to cool down and such" then boom, it's already 9pm and ive been scrolling for 4 hours. It was manageable before, I can still get tasks done and somehow focus on my studies. But, as time goes by, my screen time grew longer and longer until it became almost 12 hrs a day. It got to a point when it hinders me from preparing for exams, and even my thesis. Though, I still managed to graduate.

However, being unemployed gave me a lot of free time, that's when the 12hr almost a day of scrolling happened.

Now, I observed i stutter when talking, can't form a cohesive paragraph (like this one), hardly focus and forget things easily. I can't even eat without watching something.

I feel like my brain is fried.

I tried uninstalling apps, setting time limit, but i just relapse after 3-4 days.