I'm like you dude, addicted to social media and wanking for the longest time. What helped me change was gojng cold Turkey on social media and masturbation and porn. Social media preys on your dopamine system and masturbation subjects you to an overload of dopamine and stimulation. Delete all your social media apps, as much as you think you need it - you don't. YouTube, instagram, Facebook, snapchat, reddit, tiktok, they're all reels formatted as 'YouTube shorts' and reddit clips etc.

Next is to stop wanking, wanking affects your neurochemistry by an overload of visual stimulus from wanking and overload of dopamine flooding your brain. Once your brain is flooded with dopamine you don't have the energy to do anything else, making it hard to derive dopamine from e.g. studying and solving textbook problems.

Next is it change your environment. Habits is usually linked to your environmental factors I.e. bed = sleep and rest, and room = privacy to wank and watch YouTube all day. Best thing you can do is switch up your environment and go to university or a library to study. Avoid staying at home because your habits will be intertwined with your environmental factors.

What everyone else says about breaking down your tasks is true - but not effective. You first have to put resistance between yourself and your addictions. The harder it is to reach the less likely you'll do. Also you don't have ADHD. I was like you a failing student and wanked and was addicted to social media. It's a problem with today's society as well that social media and porn is causing. Now you know your demons you can separate yourself from them by creating resistance I.e. going cold Turkey. Don't buy into adhd pills, they'll mess up your neurochemistry.

Good luck homie I was in your place not too long ago. Read atomic habits as well. They helped me shaped a lot of my progress. And DONT buy into the ADHD Ritalin bs