#the dopamine hit is too good
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"I went to monsieur rossignol's night classes in 1760."
Monsieur Rossignol, pour quoi tu ne chantes pas?
A group of the two of them here
Very inspired by art noveau :D thought process behind the art here
Couldnt decide which version I liked better so here are both
There's no way aziraphales wings would be well groomed in heaven
#good omens#aziraphale#good omens spoilers#good omens season 2#go s2#ineffable divorce#ineffable husbands#ineffable idiots#good omens art#good omens fanart#no nightingales#symbolism is for cowards#aziracrow#ineffable spouses#ineffable partners#I've never made a decision in my life#artists on tumblr#art#the dopamine hit is too good#yes az is framed in a bird cages silhouette because SYMBOLISM#hands inspired by biblically accurate angels#we know our boi aint gonna have a good time in heaven#michael sheen#archangel aziraphale
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Books of 2024: A SHINING by Jon Fosse.
Reading this next! It's a shortie (to the tune of seventy-four (74) pages), and the whole thing appears to be one (1) unbroken paragraph, but, hey: at least there's punctuation, I guess? It's about a guy who's driving directionlessly, gets out of the car at a forest, and wanders around on foot as it starts to snow, and when he inevitably gets lost, he meets some weird glowing....entity. The jacket copy calls this "strange, haunting, and dreamlike," which. yeah. I'm here for that. Will report back on how this goes!
#books of 2024#books#book photography#a shining#jon fosse#and for those of u who know: yeah i did in fact acquire this as Driscoll Adjacent don't @ me#i've already read the first page and it seems. Readable. which is good.#like it's not too syntactically strange and esoteric#it is however translated from uh. norwegian i think??#norwegian confirmed#anyway i'm here for Man Lost In Forest Experiences Weird Shit Liminal Flavored#i'm ALSO here for shortie books rn i want a dopamine hit#so this is both writing adjacent and dopamine adjacent >:)#i've got like four stories left in OTHER TERRORS so i might annihilate this one on saturday after birds#oh this also came in my translation box and i love that :D
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SOMEONE ELSE ON TWT HAS MADE A TANG OUTFIT IN ANIMAL CROSSING TOO I MADE ONE LIKE A MONTH AGO AND HAVE BEEN WEARING IT SINCE THERE IS SOMEONE ELSE WHO IS THE SAME KIND OF INSANE AS ME YIPPPEEEEE YIPPPPPPEEEEE !!!! !!
#hi exploding on tmblr out of the blue at 4 am because I can hi hello :3c#The post came up on my tl and I got hit with a brick of dopamine we are one in the same#Too nervous to reply to them showing them my own grr I want to so bad but Interacting hard graahhfhfgj#So I'm rambling about it here instead :3 probably will delete this later!!#silly sleep deprived excited zaacoy post feel free to ignore#Update for anyone who's read this far: arms and wrists are healing!! My hands are uncontrollably shaky so I can't draw yet but-#they should be good to go for sketches in a day or two#Might try again tmrw idk I'll see#bahdsghashh bye!!!
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#diana's music diary#good evening hiiiii#I've just been in bed today#it's really cold and I'm having horrible brain fog but it's okay cause Sheila n Cadence have been talking to me which is rlly nice :3#they make me rlly happy...#I'm probably gonna get out of bed and eat shortly#I want to feel okay again but my body refuses#still.. I'll try to have a good day and so should you <3#oh yeah.. if any of you know anything to get while there's the steam sale right now I'd love to hear your recommendations!! 😊#this song's too catchy I keep just putting it on once every hour for a dopamine hit
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I'm ngl I love posting new art here bc I love the attention so much. I'm like a dog that brought something into a room full of people and they're all praising me for my very good job and my tail is wagging so hard
#I'll never pretend to be too cool to pay attention to my notes and followers or something bc I'm not I love it I live for it#I mean hinging your self worth on it is not good or healthy and when a post doesn't get traction that is just fine!#but even a few notes is like yayyy yayy yay!!!!!!! people liked my lil drawing enough to click a button or two!!!!#maybe they write some lil comments in the tags or replies sometimes!!!!! exciting!!!!!!!!!!!!!!!!!!!!!!!#I've always loved it. seeing I had feedback messages on old deviantart gave me such a dopamine hit#rainy rambles
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Seriously though nothing drives me crazy quite like making a perfect joke and the person I'm talking to simply liking it and not responding. Like where is his commitment to the bit! Who gave him the right to ignore me when I'm being hilarious in response to something he said!
#this just isnt gonna work#i cannot allow myself to fall victim to further cute good morning selfies#the dopamine hit was great and i needed it this month#but i am too funny for him and he is too busy for me#and thats okay.
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me when i’m running out of posts to make to farm interaction so i go for the low hanging fruit that is dunking on Blizzard and spew a bunch of bullshit that isn’t fact checked and has 0 source for most of it
The constant rolling disaster that is Overwatch's game development aside, what really perplexes me about how Blizzard is handling the broader franchise is their continual insistence that a canon narrative exists in spite of their equally continual refusal to tell anyone what it is.
Like, okay, the events of the games aren't canon. Fair enough: the games are multiplayer-only, and you can't account for player actions.
Oh, and the animated short films aren't canon either – they're properly understood as in-universe propaganda, not depictions of actual events. That's a little high concept for you guys, but fine.
But surely the comics are canon, right? Well, no; some of the comics (we're not telling you which ones) were canon at one point, but the writing team has decided to go in a different direction.
My dudes, what is left? The weird Source Filmmaker porn? Is that canon? Well, apparently it's at least as canon as anything else!
#like. good job doing this ig? you got a bunch of people to believe the absolute lies you’re sayin#bc nobody on this website bothers looking things up#and instead choose to believe things blindly because haha funny stupid company#like i hate blizzard too but cmon at least point out the shit that’s TRUE about them#jesus man#but hey i hope you got your fun dopamine hitting Internet Points
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Fuchsia 🫂
#i get such a serotonin and dopamine hit when I'm working with clients and they have that AH HA moment where things click for them#and 9/10 they figure it out themself without me getting in the way#just from asking questions#they show the most wholesome physical reactions during that experience#i love you weird two legged apes your brains are so amazing at thinking of EVERYTHING#annddd also overcomplicating shit too ngl#fuck the brain i share this flesh prison with can sometimes be a dumb fucking horse#fuchsia is my vent word for good things#good day today 🙌🏻 despite flare up
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person: *shows even the slightest hint of interest in music that I enjoy*
me: ah yes a new victim muhahahaha
#this is what listening to the wonder years will do to your personality#it's fun because it's so easy to steer the conversation into that direction#mention hobbies then music then ppl wanna hear it bc they haven't heard of it#then they express even the slightest bit of positive feeling for the music#and it's done#you have been caught in my trap#you will never find peace from me mentioning them every single time i see you for the rest of your life#i can't even think about the lyrics too hard because then I'll start infodumpjng to myself in my head#and then whoops it's been hours and I've just been hyping myself up thinking about how good the music is#i already know this information. i know it's good. i still need to scream ITS SO FUCKING GOOD THO in my head every so often lest i go insane#i haven't generated this much dopamine since I was in middle school and foaming at the mouth over fandoms#anyway if you're wondering what sparked this it's bc i made the mistake of listening to hum again this morning#then you're listening to wyatts song and thinking of screen door and whoops time to go listen to greatest generation in full again i guess#and do not even get me started on cardinals ii#you go from brothers & right into cardinals so it flows perfectly and then into cardinals ii and that is the peak of human emotion#i meed them to play all three in a row live and i need it to be recorded so i can listen to it even though the pure bliss may kill me#it just hits different when it's live bc in the studio version the drums stop when going from brothers & into cardinals#but the drums keep fucking going in the live versions there's an actual climactic peak where it fades right into the next and it is perfect#and they have live recordings going from brothers & to cardinals and cardinals to cardinals ii#but afaik they haven't played all three in a row yet. mayhaps next year......#though experiencing that live would probably permanently alter my brain#yes i am aware that i am very insane about them i cannot stop it and it is incurable#actually literally better than drugs imo#anyway look at me getting sidetracked on what was supposed to be a short tumblr break between studying for exams#i probably shouldn't listen to twy when im trying to focus on something else lol#you get into music bc it's the only hobby where you can enjoy it without dedicating extra time to it#and then it ends up taking over your thoughts and time way more than just doing regular people hobbies would have done#music#mine
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Save me happy brain chemicals
#can’t be bothered to type the whole thing out#officially too late to sleep. too tired to do anything#desperately need a dopamine hit bc when I’m tired the Thoughts get me#funny how I have a whole screenshot folder labelled ‘for bad days’ filled with nice things people have said to#*me#considering I never look at it during a bad day. the Thoughts warp everything#when I have a bad day I can’t stand hearing good things about myself or my skills#idk why but it just feels wrong. like I’m not the person who’s supposed to be hearing those things#…………#gonna go dig up some old smutty screenshots#nearly guaranteed dopamine boosts those things#though idk how long they’ll keep working for. I know most of them off by heart already
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I wish I didn't tell one of my close friends that I cut. she really didnt get it when I told her about it
#she was like ah yeah i do some self injurious stuff too thats not good like hitting my arm#and i was like yeah thats really not the same 😭 but it sucks that we're both having a hard time#and she responded: “im too afraid of the pain to cut”#like ????? do you not understand how self harm even works then 😭#this was last week but it's been bothering me this whole time#i had to explain to her that it DOES hurt but thats part of why i do it. because i feel like i deserve it#and bc it feels relieving in the moment#dopamine release or something#idk i explained very surface level because i hate talking about it and bc she genuinely didnt seem to get what i was saying#i feel stupid for expecting her to get it#i feel stupid for expecting anyone to get it#i feel stupid for being this way too#she didnt even say anything wrong it was more just that she didnt respond the way i expected her to#so ultimately thats on me for having an expectation#i dont know. i thought we were close enough for me to expect a less . weird(?) or out of touch (?) or unaware (?) . response#(?) bc i cant decide on a word to describe how her reactions felt in that moment#I've known her as an acquaintance since we were 14 and we've been quite close since we were 16-17#z.post
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I need a dopamine hit like yesterday but I don't know how to get it ughhhhh this is the worst
#all the fics have been read#all the very good ones have already been re read too many times#don't have the energy to start a new show#don't feel like rewatching old ones#I've got 3 books opened and not one of them is hitting the spot#and I definitely don't want to start another#I've already eaten for the day#where do I get the dopamine??? WHERE???
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look at my sexy new horse that's going to beat the pants off the Galloping Competition Community
I'm playing this game out of spite because when I was 14 it was heavily pay-to-play with in-game pass purchases (or I couldn't figure stuff out) so now I am playing this free game and I'm going to take over purebred Appaloosas because I feel like it.
#i promised myself I was going to reach a hand down and not sell my good horses at stupid high prices so that the plebs#at least have one horse that would win them competitions so they could get the winner dopamine hit too#this is so petty lol#ptxt
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me: I like cooking
also me: *breathing harder than normal, needing to stop to catch my breath, heart rate over 140, tense, irritable, i can feel the blood pressure spike, tense*
you do not need to rush as if youre working for a Michelin star restaurant - there is no time restraint (also - maybe dont wait until youre so hungry you feel nauseated to reduce some of the pressure).
you do not need to clean and wash dishes as you go along and try to do 4+ things at once (ex: cook, wash dishes/cookware that isnt being used anymore, wipe down counter tops, let the dogs in/out, take out the trash, set the table, answer texts, make a to-do list for the week). Doing one thing while waiting for water to boil or for something to cook in the oven is one thing - but trying to do all of that while also chopping onions and grating cheese and sautéing said chopped onions gets to be a bit much.
you are putting too much pressure on yourself for why?
you are rushing as if you are being times for why?
you are trying to do literally everything at the same time for why?
you are one people - not multiple people.
(i got so worked up my head started hurting and my chest is aching again and im tired and i just want to close my eyes and sleep)
((also its 8pm and i started this at 715pm and i have been up since like 530am and was already wore out from the 10hr work day))
#i have no joy in anything other than my cat im gonna be real with you#maybe i used to like cooking but not anymore#now i just like mindlessly scrolling through tiktok and sleeping#or maybe i only like it when im blasting music#and am alone and not surrounded by an insane old lady and 5 dogs#wee t is a good boy - gator is too scared of the old lady to come in the kitchen#but casper really needs to stop and bailey is fucking giant and just under my feet all the time#if i ever get a dog i want a singular dog#this is a zoo#poor figgy almost got yelled at for no reason - hes smaller than the cat he was fine#but anyway the dogs arent the point#the point is i enjoy nothing and i dont enjoy cooking just eating the food ive been craving as a haphazard dopamine hit
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Oh Captain, My Captain | James Potter x Reader
Marauders Masterlist / Inbox
Summary: James discovers a new kink
Content Warnings/Tags: smut, like a lot, mdni, established relationship,no use of y/n, basically porn with fluff, one (1) swear word, only slightly proofread
Word Count: 2.5k
A/n: Filth that I've had in my head for ages and finally spend all night writing because I'm dopamine deficient
James never really understood good luck charms, believing dedication and hard work were what always made the difference, but from the moment you had jokingly brought up being his, he’d been convinced. Because he loved having you at his games, even before you had started going out, at one point in the game or another he’d always try and spot you in the crowd, looking over the stands in search of you. And of course you were here today as well, but the moment he saw you in the crowds his heart dropped. He had to blink to make sure his eyes weren’t deceiving him, because there you were, wearing his sweater. It was such a trivial thing, yet couldn’t stop himself from staring, staring at you and the way you were cheering the team on. The house colours had always suited you so well, you’d even borrowed his sweaters before, but this, this was nothing like that. This was his sweater, the one he had tossed down on his bed earlier, opting for his jersey instead, the one with his name embroidered on it, the one with the captain patch sewed on, and he was struggling to take his eyes off you. The only reason he ended up doing so was because Marlene quite literally knocked him back into reality as they crossed paths. It caused her to lose the quaffle she had been holding, further resulting in her telling him to ‘fucking focus’.
Right; focus. This was the championship game against Hufflepuff, he had to focus. He was the team captain after all, he shouldn't be slacking about, but his mind simply kept wondering back to that title currently adorning you as well. It was like it had awoken something in him that was buried so deep down he hadn’t even known it was there himself, something so feral he hadn’t even known to look for it, but there it was, and it was only by some sort of miracle he hadn’t enswd screwing up the entire match, because they had, in fact, won. That it was a close call chalked he up as a problem for later.
After a win he’d usually be ecstatic, running to meet up with his teammates as he’d land, spurring them on with cheer. But right now as his feet finally met the ground he simply went past everyone as he told them he had to go. He decided to take a beeline for the changing rooms, concluding he was in dire need of a long, cold shower. But as he felt the stream hit him, all he could think about was dragging you under the water with him, about letting his hands roam free against your every curve. And the more he thought about it, the more he could almost feel it, feel how your clothes would stick skin tight to you, feel your red and gold painted nails scratch paths down his back. He loved the marks you’d leave, would treasure them like his own private art collection. Unfortunately, he didn’t have much more time to think about it as Frank knocked on the stall door, letting him know they were all headed back to the common room to celebrate.
So he got dressed to head back to the castle as well. Maybe a walk with fresh air would clear his head. It wasn’t the thought itself that bothered him, he was used to those. What bothered him was their origin, because that was something new entirely. James was used to being so sickingly sweet in even the smallest of things that your friends once banned him from touching you for an entire weekend as punishment, which had been all too entertaining to everyone but him. He liked to gently coax you back onto his bed and make sure there wasn't a centimetre of your skin he hadn't touched. He’d pay close attention to every small change in your breathing, and he’d let his ears feast on the moans he’d etch from you. This wasn’t what was normally stuck on his mind after a big game, but somehow he couldn't think about winning margins if his life depended on it. The only thing stuck on his mind was you.
There you stood, in the middle of the room as he entered. You were surrounded by your friends, hands raised high with shot glasses in praise of tonight's victory. He wondered what your lips would taste like from the cherry vodka you’d like to drink, the liquor usually intoxicating both of you. And usually, he wouldn’t hesitate to go and find out, but something told him that once he started, he wouldn’t be able to stop, and this was not exactly the right place for that. So he silently slipped into the room, finding a table of drinks and getting himself a glass of fire whiskey that he drank as fast as he poured it.
As he went to stand next to you, placing his hand down onto your hip, you spun around to greet him, reaching up and kissing him before he could get himself to stop you. And when you pulled back he found himself chasing the feeling, chasing that something that tasted like more.
From that moment on, all he could do was stand there, zoned out, as he tried to listen to what everyone was saying, but all it was to him was background noise. He wondered if it would be considered rude to simply leave without saying a word, he wondered how much longer he had to stay for it not to be. But he suddenly got snapped back when heard a burst of cheers coming from his left side. And as he looked over he could see why, you were standing on one of the coffee tables with Marlene, dancing on top of it with her. As he tuned back in he heard Lay All Your Love on Me playing, he knew you could never resist this song.
Your hips were going along with it in a way he thought should be considered sinful, and he was surely going to hell for the way he was staring. Marlene was nothing short of an accomplice to the crime, she was holding you so close it almost made him jealous. No, not almost, it definitely made him jealous. He had seen you two dance to this song countless times, so why did it bother him now as Marlene dropped onto her knees in front of you when the chorus hit.
As soon as it ended he coaxed you down next to him, catching you in his arms as you stumbled down. But before you could make another move he was prompting you towards the stairs, determined as he walked up to the dorm rooms with you. You weren’t used to seeing him so quiet, to how pensive he was acting. The silence in between you was so thick you didn’t dare break it either, not until you reached the bedroom and he closed the door behind you.
“James what’s going on-”
“You’re wearing my sweater.” It was more of a statement than anything else, and it made you unsure of how to respond, but not wanting to leave him unanswered with how solemnly he was staring at your face you did so anyway, even if it was just rambling.
“I thought it’d bring extra luck, I found it on your bed, I should've asked, I can go change-”
But right then he stopped your spiralling immediately, pushing you further against the door, trapping you against it. “Don’t you dare take it off.” You could see the fire behind his eyes now, feel the dominance that was seeping off him tonight, and that’s when all of a sudden, for you, it made sense. It was new, sure, but it was obvious, and it made you wonder how far you could push him until he’d break.
“So make me stop.” It was such a childish sentiment, but it did the trick. And you weren’t entirely sure how you had expected him to react, but James didn’t waste another second before he connected his lips with yours, clashing against you as he did.
It wasn’t the usual tender-hearted James you were used to, it was a fever dream rush of movement, and from the moment he got what he had been craving after all night, he was insatiable about it. He started to trail kisses down your neck, practically biting a path down to your chest, he let his hands palm over the back of your legs, he made his way over every part of you he could find quick access to. And so you weren’t surprised when he hoisted you up his body so he could walk down to the bed, throwing you down on it the moment he reached it.
He created only a small window of time when stripping himself of his shirt, grabbing your ankles to pull you closer, finding your lips once again. He didn’t let any further time pass before trailing his hands down over thighs, starting to feel how slick they already were as he got higher up.
“You like this don’t you darling, you like seeing me riled up?” His face was harsher than usual, clenched together from the self-control he had to keep all night, and it was certainly doing things to you. It didn’t take much longer for his fingers to find your clit, already rubbing circles onto it as he used his other hand to rid himself of his trousers. His gaze was still focused on you, watching you with more determination than you had ever seen in him before. You were looking back at him with hooded eyes, gasping as he mercilessly continued, your head falling back as you saw him free his cock. He was as desperate as you were, but he was clearly better at masking it, and you were about to plead as he gave you exactly what you wanted. He lined himself up, pushing all the way inside in one, fast, thrust.
There wasn’t a build-up, there wasn’t any hesitation as he simply pulled all the way out, before fully pumping himself back in, setting an agonisingly fast pace that you slowly started to get addicted to. And he keeps giving it to you for a bit longer before he abruptly stops. It makes you open your eyes again to see him, seeing the clogs turn through his eyes as he drops your legs from his grasp before bringing an arm under your back and flipping you so he’s lying on the bed.
You already know exactly what he wants, anchoring yourself with a hand on his chest as you sit up, straddling him, sinking down onto him. This time you try and force your eyes to stay open, determined to see how his eyes roll to the back of his head, even though the pleasure is overwhelming you as well. As you start to move back and forth you can feel him even deeper than before, but you can’t quite set the same pace as him, and once his eyes find their focal point on you, when he roams his eyes over your figure and over the sweater you still had on, you can see his gaze turn dark again. His hands move from where they had settled just above your ass to find a firm grip on your hips instead, forcefully moving them to go faster, finding that same brutal pace from earlier. You can feel his muscles flexing at the action and the combination of it all is starting to turn your body numb from the pleasure, luckily for you, he’s learned to read you like a book by now.
“Let go for me, honey.” It’s a whisper, and you’re surprised at how clear you can hear it with how hazy everything else is right now. And as he feels you cumming a feral groan finds its way up from deep within his chest, and you didn’t know he could, but he starts to move even faster. The only thing your mind is capable of at the moment is to mumble pleas and moan his name like a mantra, you’re not sure how much longer you can take it but you don’t dare asking him to stop either. You can feel how close he is, how desperate he has become for the release. The muscles in his abdomen tense up, his jaw clenched impossibly tight and you recognize his rushed breathing pattern. He doesn’t make you wait much longer before you can feel him spilling into you, unending profanities and prayers of your name leaving him as he does.
And for the first time since you entered the room there is a moment of simply nothing, you relax to find a comfortable position laying down on him, tangling your limbs together on pure instinct. You could swear you zoned out for a minute or two, but now you can feel him trace patterns down your arm, a habit of his that could lull you right to sleep, but you know the night is still young.
“You wanna head back down to celebrate your championship?” You’re sure your friends are in the middle of some muggle drinking game you’d easily be able to join, but James declines the offer.
“Sweetheart, this right here is reward enough for me” You know he means it too, that he’s made it back to his golden hearted self, but per usual, you can't help but taunt him
“Whatever you say, Captain.” The sarcasm in your statement is thick, but as you say it you can see his pupils expanding, his breathing becoming a bit more shallow as you feel him become hard again. He flips you over once more, caging you between his arms as he looks straight into your eyes.
“Don’t start something you can’t finish darling” You’re pulling at his strings again, and you hadn’t done so on purpose, but you’re enjoying it immensely.
“Oh I have every intent on finishing Jamie." At your words James ducks down into another heated kiss, moving one of his hands to finally take his sweater off you, a mischievous grin on his face as he trails his way down your body.
“As your Captain, I suppose I should help you with that.” You’d make another remark back if you weren’t already so lost in pleasure again. He’d made his way down to your cunt, eating you out with a fervor that made you moan out for him as your fingers found their way into his hair. The night was definitely still young, and as the party downstairs continued to drown out the noises you were making, you weren’t planning on making it end anytime soon either.
#james potter x reader#james potter x you#james potter x y/n#james potter smut#the marauders#marauders#marauders x y/n#marauders x reader#marauders x you#smut#fluff#james potter fluff#james potter fic#james potter fanfiction#fanfiction#fanfic#marauders fanfiction#marauders fic#marauders era#james potter imagine#james potter blurb
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sorry if you've already answered this 700 times, in which case totally feel free to ignore. but how do you lengthen your attention span? is it as simple as watching/reading progressively longer things?
First of, I am by no means an expert, but I'm happy to help as much as I can! There are a lot of great articles, books, and podcasts on the topic if you want any further info.
The most important thing to realize is why are attention spans are getting worse:
Information overload and distractions make it difficult to focus. (Ex. social media and text notification going off while you are doing other tasks)
Intentional multitasking gets your brain used to doing more than one thing at once so it becomes very difficult to make it do only one thing (Ex. having the tv on in the background while doing other tasks)
Consuming a lot of media focused on having minimal downtime and immediate gratification decreases our patience and ability to do slower tasks (Ex. watching a lot of action packed movies and short TikToks)
Getting constant small hits of dopamine from social media decreases our ability to do tasks that don't give us dopamine hits (Ex. getting likes from a post or messages from friends)
The solutions to most of these come down to two things: (1) Do only one thing at a time (2) Limit distractions from that task (3) Reduce immediate gratification
So some example of ways to do that would be:
Read a book without your phone being on hand to distract you.
Watch TV without multitasking.
Reduce time on social media, especially social media focused on short videos.
Spend a day or part of a day without technology.
Spend time with friends without looking at your phone.
Watch slow-form content like unedited lecture or panel videos where people are just speaking at their normal pace without cutting pauses.
Listen to music albums all the way through instead of shuffling and skipping.
Eat meals without multitasking (ie mindful eating)
Make yourself a cup of tea and sit on a park bench or by the window and watch some birds.
People-watch at the coffee shop.
Write long emails or letters to friends and family instead of short texts.
Call and have a conversation with a loved one without multitasking.
Meditate.
Take a walk and enjoy nature.
Don't scroll through your phone while waiting in a line.
Read long posts when you come across them on your dashboard.
Have an ebook on your phone to read whenever you would normally scroll through social media.
Don't go on your phone/online for a certain amount of time before bed.
If you are having trouble doing these things, try to do one tasks but increase the stimuli of that task. For example, read a book while listening to the audiobook at the same time. Or listen to music while watching a lyric video. These are great baby steps!
Another great baby step is (like you said in your question) doing things for progressively longer amounts of time! Set a timer for a certain number of minutes and then read without distraction for that amount of time. That way it won't feel like it is never ending and you can track your progress.
Obviously not all of these will be for everyone and some of these are too hard for people with ADHD or serious attention issues, but they are a good place to start!
I hope that helps 💕
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