Mm, hello. Um, I don't know how to start, where to start . Mm. I have exams in not two months, like final ME exams. I have completed my MD, not ME. Oh. Uh, I have completed my MBBS. I'm currently doing residency, and my exams, final theoretical exams are there in September. Now, uh, sometimes I'm able to read, sometimes I'm not able to read. Most of the time I'm using Instagram. One day, like, uh, when I took a leave, uh, at least I wanted to read for two to three hours, but I watched, um, I scrolled- Mm-hmm ... um, Instagram for nine hours, and, uh, I really felt bad about that. And, uh, when I am going to, uh, duty, and when I come back, I try to read it. But when I am alone, when I'm no one-- when no one is there, I read my romance book for, for to, to read and when I'm at home. So now I am only the person in the room. So now I don't-- I... I'm not able to focus, read, or sleep. I feel like I doing something. I enjoy-- Mostly the scroll, scrolling thing. I know scrolling gives a lot of stimulation, a lot of dopamine. Because of which I'm not able to do anything, like take care of myself or read. So I don't know how to tackle this. Uh, uh, mostly, like, um, I, I don't want to... I want to get rid of my problem. Like, um, uh, I don't want, like, short-term, uh, answers, like short-term things now. Uh, short-term, like, let's see. Now I'm also difficult in finding words also because I'm not able to have concentration because of this, because of e-excessively using Instagram. I'm not, uh, even, uh, seeing any movies also because it, it needs, uh, it needs so much attention, uh, which I'm not able to get. So I want a long-term, um, help, not, like, in long run. Like, for two months, I'm able to read, not, uh, not, like, short-term, like, I should stop, uh, using Instagram. But then again, after two days, I'm going to again open Instagram or see and then scroll it. Uh, previously, I used to feel like when I have st-stress, I'm doomscrolling. Now I properly know- Mm-hmm ... that currently, uh, two months to, uh, like, one and a half months hardly. Two months is that, which is, I don't exactly have time, but a good chunk of time, which I can read and reproduce good results for my exam. Uh, I'm not particularly feeling any stress. I have... Previously, I didn't have any confidence, but now I have confidence in me. I'm able to read. I know that I can complete, but I'm not able to do because of excessive use and abuse of Instagram. So please guide me and give me some long-term, uh, solutions. Yeah, long-term solutions that at least... Three months, I'm able to focus myself without getting lost in doomscrolling. Please. Yeah, thank you.

Generate a printable digital detox guide with science-backed strategies