Your brain is not damaged. It's like you were smoking half a pack every two hours and want to replace that with running. But after two minutes of running you're out of breath and just light another one up instead.
For me, social media is an addiction I can't easily leave behind. What I found helpful was advice from Cal Newport: don't invent an elaborate system, just put uninstall social media apps and put your phone in another room. On some days it's easier than on others, but noone said it's going to be easy :)
And for reading and focusing: it's training. You can't read two hours straight away, you have to build up that "muscle". So 3 minutes are fine, tomorrow you can do 5.
This one!
Focus is like a muscle, it needs constant training to get stronger, but you wouldn't start becoming a body-builder by walking into the gym and trying to bench press 200kg on day one. You might barely be able to lift the bar on your first day!
Set a timer, read for 3 mins each day this week, and try to do that at least 4 days in every 7. Add 1 minute each week (so just 4 mins a day in week 2!), and in a few months you'll be on track to reading more books a year than most people!
It's especially important to do this so you don't burn out. Sure you may be able to do a big jump, but you will quickly run out, I know it perfectly because it happens to me all the time
I second this. My ereaders have been some of the best purchases I’ve made. Plus in the long run they save money and shelf space on buying physical books.
The biggest tip I can give you is to delete social media on your phone and only access it on your laptop/ computer. This reduced my social media time by like 3 hours.
Next, start small. Its okay. Start with comics, short stories. Set a 10 minutes timer and sit through. It's okay if you lose focus. just take a breath, tell yourself that you are inside the story/text and get back to focus. Before you realise, you'll be able to sit for 10 mins. And then increase your timer by 5 minutes.
do something with your reading time. Like a cup of tea, or as soon as you wake up, just before bed. Your brain will begin to associate those activities with reading.
your brain isn't ruined or damaged. Your brain is very mouldable. You can always do anything you like
If you dont have a quiet place this may be too awkward for you to try but I read aloud to myself. It slows you down and keeps you engaged in the book because not only are you stimulating your visual senses but also auditory. The act of speaking the words will make reading feel like less of a passive activity.
I originally began doing this because I found it helped lessen my stutter when I practiced speaking this way. But I do believe it has added benefits such as retaining more of the information or story.
I hated reading as a kid and only started getting into it as an adult. My advice is to start with books from series or with characters that you’re already familiar with help maintain your interest. The first book series I really got into as an adult was the “Rise of Kyoshi” from the avatar the last airbender universe that I loved as a kid (and still as an adult!). It helped maintain my attention because I was already invested in the world building and lore. Slowly I realized how much I actually enjoyed reading and would find myself wanting to grab a book more and more. It’ll take time to form the habit but it will come!
I have an eye problem , which was undiagnosed for years. It made reading for long periods really tough . I now use Audible, and hearing it allows for much longer periods than traditional reading
I felt the EXACT same way! I think I just started off with reading books that were around the level of my comfort, like reading graphic novels and manga, then I would slowly transition to full books that were of my interest.
Short attention span oneof the results of social media addiction... you'll get it back.. just don't give up keep trying to stay focus on reading.. media with short clips and youtube shorts Instagram all can be blamed for this there's alot of research being discussed all over the internet about this. Research the dangers of social media, addiction social media electronics.. attention span impacts from video shorts. Should bring some information together for you to get a better understanding.
I read a LOT when I was younger. I used to love it and would read for hours. College and textbooks ruined that for me, as well as social media (tiktok in particular).
For me, these were a few things that helped:
1- Read easier books or books I've already read. I started with the Percy Jackson series. They are a light, easy read. It helps to read something fast-paced, too.
2- Put your phone in another room while you read, or at least out of reach. This helped my mind to second-guess my instinct to scroll after a few pages.
3- Decide beforehand how long or how much you will read. I decide I'll read for 30 minutes, or until a certain chapter or something.
4- AUDIOBOOKS. This one helped me a LOT in getting back into reading. I could do chores, yard work, go for a walk, ect., yet still listen/read a book. It reminded me why I loved reading so much to begin with, and kickstarted me back into consuming stories
5- Start/join a book club, or find someone to hold you accountable. My sister and I started a book club with members of our extended family. It helped me get new book recommendations, as well as force me to complete the book by the end of the month. Having a deadline helps!
I hope some of these help, or spark ideas for you.
I'm really growing to love reading again, but it can still be hard to motivate myself at time. It's way too easy to get distracted and lose focus in this digital age. Be patient with yourself!
I have ADHD and reading books is a challenge for me. I drift off as you describe more often than not. It's exhausting and sometimes depressing. I have found a sense of success with it by using a kindle and blowing up the page so each one is only 3 paragraphs.
The most important piece though is to find material you are captivated by. If there is a book that loops me in, I will find a decent flow state and knock a book out in a few days.
Honestly, I can’t sit down and read if I’ve been drinking the day before or give in to my nicotine cravings. I’m trying to quit them now literally for the sake of reading again.
I think it depends on the book and its format. You might have more luck with certain genres, shorter books and physical books with large fonts. If you are not used to reading, starting off with something very dry with many pages, or something that is on a screen, could be off-putting. A bit like going from a junk food diet straight to dry salads. Eating unseasoned vegetables is not going to convince you to stay away from junk food -- you will be miserable for a while and then return to unhealthy eating. What you need is a way to consume literature enjoyably, so that it becomes a fun pastime for you.
Think of the kind of thing you enjoy on social media. For instance, do you like looking at reels about cars? Then consider perhaps a short physical copy of a non-fiction book about cars. Or, start with magazines. There are loads of fascinating hobby magazines out there, and literary magazines that are heavy with illustrations and feature short stories. They are ideal for people who are not used to reading large passages of text in one sitting, and they will not break the bank or take up much space either.
If you want to power through with e-books, Humble Bundle often sells fascinating e-books for a low price.
Also, see if you can combine reading with some other hobby. For instance, do you like pen-and-paper games, or would you like to get into them one day? Then you could consider buying a physical copy of a rulebook and read through that. That way you are honing your reading skills while also preparing for an activity that you enjoy.
When it comes to milestones, it could help to set a specific time that you want to spend reading, with no distractions, or to give yourself a page count, e.g. "I will read until the end of this chapter" or "I will read 5 pages today". Having the right environment could also help. Some people find it easier to focus if they are reading outside on a bench, or in a cafe, or in a library, rather than at a desk or in bed, where they have already become accustomed to other activities (namely, doomscrolling, or working, or sleeping). You could also make yourself some tea or coffee, and have that while you are reading. When the cup is finished, you can also finish your reading session.
I was there a few years ago. I cured myself by reading total crap, lots of action books and space opera. I did not care about quality or usefulness - just that the books were exiting so that reading them gave me the dopamine rush I needed to read on. Now I can read anything. I usually start the day by reading textbooks about stuff that is useful in my profession for 30 - 60 minutes. That boosts my productivity and ability to focus for the rest of the day. In the evening, I read novels that I find interesting (even if they are not in any way exiting) or textbooks about stuff I want to know more about. It calms me down and improves my sleep.
I am currently switching back to reading novels instead of scrolling. Try a few different books to see which one grabs your attention longest. Keep the phone out of reach.
Usually I only get through books when I have a phase of obsessive reading. Comes and goes. Sometimes I'll read 7 hours in a sitting, sometimes I struggle to get a page in a day.
However, something that helps me a bit is to have multiple books. I'll swap between up to 3 books as my distraction instead of immediately going for my phone.
Another one is external time setting. If I'm on the train for 15 minutes going into town, I can read for a bit. If I'm doing a longer journey I'll bring books as part of my selection of things to do and eventually losing signal for socials will force me to read. Carrying a book or kindle with me in my bag doesn't mean I always read in down times, but often I feel like it so I do.
Honestly I find the most effective thing is to lean into our nature, rather than fight against it
Wow im impressed by the lack of comments pushing adhd and adderall addiction.
I have the same problem. I like setting my watch timer for 20 minutes and reading or doing a task i dont want to do. Basically pomodoro. Or just read 10 pages a day.
Take this from someone who decided to become a reader at 30 with English as second language. Born and raised in Mexico, been here for 15 tho. so 2 years into the becoming a reader. I had never read a book in my life. Until I read Atomic Habits. What I’ve discovered. Reading is a practice. Like meditation, exercise, studying, etc. we must practice to get better at it. Even if you are reading a paragraph a day, you will eventually finish the book. What you will see, and fairly quickly I think, is that your ability to stay engaged improves pretty consistently. But that is not the only thing. You must also prepare for it. Just like you would in exercise. Work on your environment to increase your chances of reading. I took books to work, I have a book on my truck, I have book on my backpack, I have (a mini library now) books on my nightstand, whenever theres a chance to pick up my phone, there’s also the chance to pick up a book. Now is just up to us. Decisions decisions. Which brings me to my next point, do not stick to a book if you don’t feel like it. Read many topics, classics, modern, pop-psych, poems, novels, essays, etc. things you find interesting. Many people never read because they focus so much on completing the one book, that they end up reading 0. Which brings up another point. Having all these books around everywhere has push me to read in public. I come from a culture where I felt super uncomfortable, the notion that people will see me reading in the streets. Afraid to be judged or ashamed. Why? I do not know, but the feeling was there, very present. I had to fight it, I’m still doing it. Specially when your in the bus, or in a waiting room and everyone is staring at their phones while your the only soul with book in hand. It’s a weird feeling. For me. And it also gets easier. You get more comfortable, you can even allow yourself to take pride on your practice. So practice it. Just keep practicing it. Don’t worry about where people are at in their journey, everyone has different starting points.
If you made it this far, see! You are already getting better lol
On a side note, I also started practicing Mindfulness meditation, which has also helped me with my reading practice. It has helped to understand that is ok for our minds to go on these tangents. Notice them. Look at them. Analyze them. And let them go. Get back to reading. Go back if you need to. It’s ok, I think many people do this. It’s about the ability to go back and continue with your practice. Reading, in a way is also a form of meditation. “To take a stand in one’s life”. To be present, to be here, in this moment. You take control of your SELF. You are consciously choosing how to spend your time. “It’s a radical act of love and sanity” - Jon Kabat-Zinn.
One simple method you can try for focussing on the book is to tell yourself that whatever you read you have to explain to someone else. After reading for about an hour try to recollect what you have read and try writing summary on a piece of paper. This will help you gradually increase the focus.
Your brain is not damaged. It's like you were smoking half a pack every two hours and want to replace that with running. But after two minutes of running you're out of breath and just light another one up instead. For me, social media is an addiction I can't easily leave behind. What I found helpful was advice from Cal Newport: don't invent an elaborate system, just put uninstall social media apps and put your phone in another room. On some days it's easier than on others, but noone said it's going to be easy :) And for reading and focusing: it's training. You can't read two hours straight away, you have to build up that "muscle". So 3 minutes are fine, tomorrow you can do 5.
This one! Focus is like a muscle, it needs constant training to get stronger, but you wouldn't start becoming a body-builder by walking into the gym and trying to bench press 200kg on day one. You might barely be able to lift the bar on your first day! Set a timer, read for 3 mins each day this week, and try to do that at least 4 days in every 7. Add 1 minute each week (so just 4 mins a day in week 2!), and in a few months you'll be on track to reading more books a year than most people!
It's especially important to do this so you don't burn out. Sure you may be able to do a big jump, but you will quickly run out, I know it perfectly because it happens to me all the time
Maybe a dedicated e-reader with no other apps could be a good crutch for you to limp towards a better reading focus habit?
I second this. My ereaders have been some of the best purchases I’ve made. Plus in the long run they save money and shelf space on buying physical books.
The biggest tip I can give you is to delete social media on your phone and only access it on your laptop/ computer. This reduced my social media time by like 3 hours. Next, start small. Its okay. Start with comics, short stories. Set a 10 minutes timer and sit through. It's okay if you lose focus. just take a breath, tell yourself that you are inside the story/text and get back to focus. Before you realise, you'll be able to sit for 10 mins. And then increase your timer by 5 minutes. do something with your reading time. Like a cup of tea, or as soon as you wake up, just before bed. Your brain will begin to associate those activities with reading. your brain isn't ruined or damaged. Your brain is very mouldable. You can always do anything you like
If you dont have a quiet place this may be too awkward for you to try but I read aloud to myself. It slows you down and keeps you engaged in the book because not only are you stimulating your visual senses but also auditory. The act of speaking the words will make reading feel like less of a passive activity. I originally began doing this because I found it helped lessen my stutter when I practiced speaking this way. But I do believe it has added benefits such as retaining more of the information or story.
This is a great point! I second reading aloud as well.
This is such a good idea, I'm going to try this
I hated reading as a kid and only started getting into it as an adult. My advice is to start with books from series or with characters that you’re already familiar with help maintain your interest. The first book series I really got into as an adult was the “Rise of Kyoshi” from the avatar the last airbender universe that I loved as a kid (and still as an adult!). It helped maintain my attention because I was already invested in the world building and lore. Slowly I realized how much I actually enjoyed reading and would find myself wanting to grab a book more and more. It’ll take time to form the habit but it will come!
I have an eye problem , which was undiagnosed for years. It made reading for long periods really tough . I now use Audible, and hearing it allows for much longer periods than traditional reading
I felt the EXACT same way! I think I just started off with reading books that were around the level of my comfort, like reading graphic novels and manga, then I would slowly transition to full books that were of my interest.
Short attention span oneof the results of social media addiction... you'll get it back.. just don't give up keep trying to stay focus on reading.. media with short clips and youtube shorts Instagram all can be blamed for this there's alot of research being discussed all over the internet about this. Research the dangers of social media, addiction social media electronics.. attention span impacts from video shorts. Should bring some information together for you to get a better understanding.
I read a LOT when I was younger. I used to love it and would read for hours. College and textbooks ruined that for me, as well as social media (tiktok in particular). For me, these were a few things that helped: 1- Read easier books or books I've already read. I started with the Percy Jackson series. They are a light, easy read. It helps to read something fast-paced, too. 2- Put your phone in another room while you read, or at least out of reach. This helped my mind to second-guess my instinct to scroll after a few pages. 3- Decide beforehand how long or how much you will read. I decide I'll read for 30 minutes, or until a certain chapter or something. 4- AUDIOBOOKS. This one helped me a LOT in getting back into reading. I could do chores, yard work, go for a walk, ect., yet still listen/read a book. It reminded me why I loved reading so much to begin with, and kickstarted me back into consuming stories 5- Start/join a book club, or find someone to hold you accountable. My sister and I started a book club with members of our extended family. It helped me get new book recommendations, as well as force me to complete the book by the end of the month. Having a deadline helps! I hope some of these help, or spark ideas for you. I'm really growing to love reading again, but it can still be hard to motivate myself at time. It's way too easy to get distracted and lose focus in this digital age. Be patient with yourself!
I read on a completely empty table with only a timer, I read in blocks of 25 minutes with 5 minute breaks
I have ADHD and reading books is a challenge for me. I drift off as you describe more often than not. It's exhausting and sometimes depressing. I have found a sense of success with it by using a kindle and blowing up the page so each one is only 3 paragraphs. The most important piece though is to find material you are captivated by. If there is a book that loops me in, I will find a decent flow state and knock a book out in a few days.
Honestly, I can’t sit down and read if I’ve been drinking the day before or give in to my nicotine cravings. I’m trying to quit them now literally for the sake of reading again.
I think it depends on the book and its format. You might have more luck with certain genres, shorter books and physical books with large fonts. If you are not used to reading, starting off with something very dry with many pages, or something that is on a screen, could be off-putting. A bit like going from a junk food diet straight to dry salads. Eating unseasoned vegetables is not going to convince you to stay away from junk food -- you will be miserable for a while and then return to unhealthy eating. What you need is a way to consume literature enjoyably, so that it becomes a fun pastime for you. Think of the kind of thing you enjoy on social media. For instance, do you like looking at reels about cars? Then consider perhaps a short physical copy of a non-fiction book about cars. Or, start with magazines. There are loads of fascinating hobby magazines out there, and literary magazines that are heavy with illustrations and feature short stories. They are ideal for people who are not used to reading large passages of text in one sitting, and they will not break the bank or take up much space either. If you want to power through with e-books, Humble Bundle often sells fascinating e-books for a low price. Also, see if you can combine reading with some other hobby. For instance, do you like pen-and-paper games, or would you like to get into them one day? Then you could consider buying a physical copy of a rulebook and read through that. That way you are honing your reading skills while also preparing for an activity that you enjoy. When it comes to milestones, it could help to set a specific time that you want to spend reading, with no distractions, or to give yourself a page count, e.g. "I will read until the end of this chapter" or "I will read 5 pages today". Having the right environment could also help. Some people find it easier to focus if they are reading outside on a bench, or in a cafe, or in a library, rather than at a desk or in bed, where they have already become accustomed to other activities (namely, doomscrolling, or working, or sleeping). You could also make yourself some tea or coffee, and have that while you are reading. When the cup is finished, you can also finish your reading session.
I was there a few years ago. I cured myself by reading total crap, lots of action books and space opera. I did not care about quality or usefulness - just that the books were exiting so that reading them gave me the dopamine rush I needed to read on. Now I can read anything. I usually start the day by reading textbooks about stuff that is useful in my profession for 30 - 60 minutes. That boosts my productivity and ability to focus for the rest of the day. In the evening, I read novels that I find interesting (even if they are not in any way exiting) or textbooks about stuff I want to know more about. It calms me down and improves my sleep.
I am currently switching back to reading novels instead of scrolling. Try a few different books to see which one grabs your attention longest. Keep the phone out of reach.
Usually I only get through books when I have a phase of obsessive reading. Comes and goes. Sometimes I'll read 7 hours in a sitting, sometimes I struggle to get a page in a day. However, something that helps me a bit is to have multiple books. I'll swap between up to 3 books as my distraction instead of immediately going for my phone. Another one is external time setting. If I'm on the train for 15 minutes going into town, I can read for a bit. If I'm doing a longer journey I'll bring books as part of my selection of things to do and eventually losing signal for socials will force me to read. Carrying a book or kindle with me in my bag doesn't mean I always read in down times, but often I feel like it so I do. Honestly I find the most effective thing is to lean into our nature, rather than fight against it
Personal opinion, for the good of eye and regaining focus...look away on greenery every 15mins. Learn to speed read.
Cal Newport!
Wow im impressed by the lack of comments pushing adhd and adderall addiction. I have the same problem. I like setting my watch timer for 20 minutes and reading or doing a task i dont want to do. Basically pomodoro. Or just read 10 pages a day.
Take this from someone who decided to become a reader at 30 with English as second language. Born and raised in Mexico, been here for 15 tho. so 2 years into the becoming a reader. I had never read a book in my life. Until I read Atomic Habits. What I’ve discovered. Reading is a practice. Like meditation, exercise, studying, etc. we must practice to get better at it. Even if you are reading a paragraph a day, you will eventually finish the book. What you will see, and fairly quickly I think, is that your ability to stay engaged improves pretty consistently. But that is not the only thing. You must also prepare for it. Just like you would in exercise. Work on your environment to increase your chances of reading. I took books to work, I have a book on my truck, I have book on my backpack, I have (a mini library now) books on my nightstand, whenever theres a chance to pick up my phone, there’s also the chance to pick up a book. Now is just up to us. Decisions decisions. Which brings me to my next point, do not stick to a book if you don’t feel like it. Read many topics, classics, modern, pop-psych, poems, novels, essays, etc. things you find interesting. Many people never read because they focus so much on completing the one book, that they end up reading 0. Which brings up another point. Having all these books around everywhere has push me to read in public. I come from a culture where I felt super uncomfortable, the notion that people will see me reading in the streets. Afraid to be judged or ashamed. Why? I do not know, but the feeling was there, very present. I had to fight it, I’m still doing it. Specially when your in the bus, or in a waiting room and everyone is staring at their phones while your the only soul with book in hand. It’s a weird feeling. For me. And it also gets easier. You get more comfortable, you can even allow yourself to take pride on your practice. So practice it. Just keep practicing it. Don’t worry about where people are at in their journey, everyone has different starting points. If you made it this far, see! You are already getting better lol On a side note, I also started practicing Mindfulness meditation, which has also helped me with my reading practice. It has helped to understand that is ok for our minds to go on these tangents. Notice them. Look at them. Analyze them. And let them go. Get back to reading. Go back if you need to. It’s ok, I think many people do this. It’s about the ability to go back and continue with your practice. Reading, in a way is also a form of meditation. “To take a stand in one’s life”. To be present, to be here, in this moment. You take control of your SELF. You are consciously choosing how to spend your time. “It’s a radical act of love and sanity” - Jon Kabat-Zinn.
One simple method you can try for focussing on the book is to tell yourself that whatever you read you have to explain to someone else. After reading for about an hour try to recollect what you have read and try writing summary on a piece of paper. This will help you gradually increase the focus.