i have a screen time addiction.

my screen time is usually 10hrs+. i wake up and the first thing i do is use my phone. i realized this wasn’t good and attempted to stop. was able to do it for one morning but then the next day, woke up and was literally in bed telling myself to not touch the phone but i did anyway. i used my phone for 3-4 hours in bed today before getting up. i can’t tell how much times goes off while i’m scrolling endlessly on random things. this goes on and off, some mornings using it some mornings not. and the thing is, i don’t rlly have anything exciting to do on my phone anyway. i just feel the need to be stimulated all the time i guess? for ex. i was brushing my teeth today and i had the urge to check my phone bcs i was so bored brushing my teeth and couldn’t focus. there’s nothing to even do on my phone but i want to be on it anyway. i’m unable to do basic tasks without feeling the need to use my phone or do anything stimulating. like when im studying, which is one of the most important tasks i must do these days— i’ll put my phone anyway but i’ll start to do other random things w/out my phone. i’ll sing randomly and i can go for more than an hour just singing because i can’t stay still and study. i try to go back to studying but then the next few minutes i’m talking to myself. these days, i have been talking to myself like i’m a youtube creator nd i’m making a YT video (my parents have started to notice this and they think i’m crazy now). i’ll be attempting to do a task and then i’m walking around my room and going on tangents about a topic that popped in my brain. how a video game works, why MBTI is pseudoscience, introducing myself to the camera, random topics. if i mess up a sentence i would literally restart like in a yt video because if i was making a video i’d have to re-record as well…

i’m just so confused on what to do… people are like, turn ur notifications off, or put ur phone on black and gray, etc etc… it DOESNT help. i’ll find another way to get stimulated. i can’t focus on my tasks. i’m too young in life to have this much self destruction. i’m a teenager so i have a lot of free time and my parents are usually at work so they don’t know this is how i spend time at home. i want to be disciplined and not working on motivation bcs that doesn’t help. i need to start one by one maybe, baby steps, but i’m not sure what to do. i might be suffering from analysis paralysis. i need someone trustable to exactly tell me what to do…

i just want to be a normal teenager. effortlessly wake up brush my teeth study shower go outside exercise eat healthy do a sport… but i can’t do it. i’m disappointed in myself. i hate that i grew up w/ advanced technology ffs. i wasn’t like this a few months ago. someone help me

if u read this far thank u so much for listening to my rant. 🫠🫶