[adamzerner]

I think you'd find the books Digital Minimalism and ADHD 2.0 useful. The former talks about how digital maximalism, for lack of a better term, leads to a lot of what you're experiencing. And the latter is written by a world renowned expert in ADHD. My personal takeaways from reading it were: it's a spectrum not binary; it has its pros and cons; there are things you could do to mitigate it; it's not a deficit of attention it's a matter of controlling it.