I really need som tips on how to avoid getting trapped by my own hyperfokusing.
I very often i get completely consumed by either youtube shorts or something similar and i loose complete sense of time and spends literally 5 hours on just doom scrolling and wasting time. The worst part is that I’m hyperly aware that I’m doing it the whole time and I really want to stop but I just won’t shake myself off of it. I feel so bad because i should go walk the dog or go do my hobies instead. It happens the most often when I’m supposed to work from home and it makes the guilt feel even worse. If only I could do something for myself at least while not actually working. The only way I’ve found working so far is blocking the websites from me using blockers but I know that I’ll just either circumvent them or find something else that’s equally bad for me to hyperfokus on. And I do have legitimate reasons to use YouTube sometimes for work for tutorials etc so blocking it doesn’t really work so well for me.
How do I get out when I find myself in that trapped state? Let me know how you are dealing with it.
I wanna add that I’m medicated with methylphenidate but it doesn’t really work on getting out of the trap if I’ve first gotten in.
I schedule “Focus Time” sessions in outlook tied to specific things I need to get done. This sets Teams to DND and I get the meeting reminder pop up that guilts me into either continually delaying the reminder or just doing the work. I set each period to a task/topic that needs worked on.
I also leave emails unread until I’ve dealt with them, my anxiety over having unread emails then forces me to do something with them.
It helps that we block pretty much everything in our work laptops and force use of a different browser that’s pretty slow and shitty for all sites that aren’t strictly work related. Combined with having a phone from work for work things means I can just put my personal phone away and not get tempted by it.