can barely focus on anything

i find it really difficult to focus and give my attention to uninteresting, too long, too difficult or not stimulating enough activites or tasks. im not sure if its from my screen or im just this way. well, it could be from the screen, since ive consumed thousands of unmemorable, instant gratifying videos, media/content from a really young age. This might of contributed to this short attention span issue i have, and difficulty to focus of sorts. I downloaded tiktok when i was i think 9, it was the pandemic, like mid 2020. This was possibly one of many things that i regret so, soooo deeply. I already wasted thousands of hours on youtube, and then download that. so, im pretty sure over a thousand or few maybe hours just spent scrolling on tiktok. like a unaware kid then, i was exposed to all sorts of content not meant for my age. influenced by stupid opinions and biases. being exposed to a lot negativity. I even stayed up until 3AM just scrolling on that app, slowly turning my brain to crap. 

Okay, the point is, ive consumed thousands of hours worth of mostly unmemorable, worthless, instant gratifying and overly attention grabbing media/videos. And ive gained nothing beneficial from it. besides from shortening how long i can focus on something and always needing something to distract myself with for stimulation. not great. 

But really i cant do much about it. 

Can't even read books for adleast 30 minutes straight too. I always borrow books, and never finish them since i need to return them back to the libary. my attention is like everywhere when i try to read. Even if im actually interested in the book, i still find it difficult to concentrate. ughh