Summary of "train your attention span SO GOOD it feels weird to scroll"

Key Wellness Strategies and Productivity Tips to Train Your Attention Span

Acknowledge the Problem

Attention spans have drastically decreased over the years, dropping from 12 seconds in millennials to possibly 3 seconds in Gen Z.
This decline is largely due to constant exposure to fast, dopamine-driven content such as social media and short videos.
It’s not your fault, but it is your responsibility to fix it.

Core Approach: Dopamine Detox & Embrace Boredom

Reduce overstimulation by intentionally doing the opposite of seeking constant entertainment.
Learn to be bored and tolerate discomfort without immediately turning to your phone or distractions.
This rewires the brain to not depend on quick dopamine hits.

Practical Steps to Reduce Phone and Social Media Distraction

Turn off all non-essential notifications: Keep only emergency or important communication alerts.
Use minimalist launcher apps: Hide app icons to make your phone less visually appealing and reduce temptation.
Make your phone physically boring: Use a plain phone case without accessories that make it attractive to pick up.
Create physical distance from your phone at night: Place your phone in a different room before sleeping and avoid checking it for at least one hour after waking up.

Replace Scrolling Time with Meaningful Activities

Prioritize hobbies or studies first thing in the morning instead of scrolling.
Build “boring” habits that become enjoyable over time, such as:
- Exercising (running, sports, calisthenics)
- Meditating
- Journaling (writing down thoughts freely)
Consume long-form, unedited content related to your interests and watch it fully without distractions to improve sustained attention.

Practice Mindfulness and Presence

When waiting or commuting, resist the urge to pick up your phone.
Observe your surroundings—people, nature, buildings—without judgment or distraction.
Allow yourself to zone out and face your thoughts rather than avoiding them.
This builds comfort with boredom and mental stillness, which enhances focus.

Mental and Emotional Benefits

Over time, you’ll feel liberated from the need for constant stimulation.
Your productivity and ability to focus will improve.
You’ll gain more control over your time and attention.

Presenters/Sources

The video appears to be presented by a single creator (name not given in subtitles) who shares personal experience and research insights on attention span and dopamine detox.