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Two hours? That's an impressive recovery. Still hope for the rest of the day.

Yes, you’re fine, you just happen to know more about the ultimate (probable) fate of our finite universe than the average person. It’s not an easy burden to bear, at first, but with… time, it eventually becomes hopefully easier.

This is a favorite thoughthole of mine, along with transfinite numbers and the like.

To begin with, its a complicated abd controversial problem

The biggest factor being overlooked with this is distraction. Mostly electronics but also real life.

At any given point in the day, in where in country, you will likely see ads, be that posters or gaint screens or branded cars or building, shop names which functions more or less like ads. There is also traffic, especially the noise plus crowds. There ppl trying to sell you stuff or ppl shouting.fireworks, Loud ear bleeding muisc both from cars and shops or just in the middle of the street. You get the idea

For phones and such, they are design to be addicting. The notification are the obvious, but also the nice colors, smoothness of it all. The fact you would need it for daily life, shopping, calls, texting, maps. The fact that they now function as a 6th limb. How most apps are designed for endless scrolling. You could also agonize over the perfect productivity or perfect app for anything and spend hours then days on trying diffrent apps, most of the time in the different rotation of the same apps.

Stress from daily life can be a cause but most often than not its boredom. Taking your phone out and using it is both convenient and very accessible, so it becomes second nature. Doom scrolling can also play a part. everyone else using them all the time, also has an effect

pedaling back, firstly, experts criticize the idea of an average attention span. Different activities require or incentives different levels of attentio. Works will differ from say watching a 3 hour video or doing chores or watching a movie. Secondary, there are any actually evidence on account of their being no studies on it, probably due the mentioned variables.

Ultimately, i can't suggest what to do for your phones out of -Get a dumb phone for when your out of the house -Turn off notifications for unnecessary apps -Try grey scale -Minimize the number of apps you use -Join a group irl or online, preferably irl -Do activities -Think about how you are using you phone. There are apps there that asks you for a reason for say opening Twitter that you wite then. Reducing time spent is also another way

those are based on assumptions about you on my part. Maybe you pay using you phone or have to use it at work. i dont know

But i think that a better narrative is that the world around you is working against your Attention. There are literally course in marketing called hijacking attention spans. Its best not to beat yourself up and its not only you experiencing this.

P.S: i got a lot of my points from this video, especially the one about companies working against our attention

https://www.youtube.com/watch?v=aDfeOvUZ7Kk by book leo on a YT

Meditation is the practice of training your mind better to pay attention to something specific without wandering. It's what I'm using to try to get my attention back, along with a myriad of other benefits.

That and leaving my phone in another room instead of in my pocket. It's a lot easier to notice the impulse to check your phone when you start walking towards the bedroom to see what's new on distraction box.

Weed. If your brain will be cooked anyway, might as well enjoy it.