From wasting hours scrolling to accidentally learning to love studying

Assalamu alaikum - I used to think I was just lazy. For years I had all the motivation in theory, but when it came time to study or get work done I’d end up scrolling my phone, watching random clips, or “researching” productivity tips I never actually used. Eventually I realised it wasn’t motivation - it was a dopamine problem. My mind was hooked on quick, easy hits: notifications, short videos, new tabs, constant novelty. Studying couldn’t compete with that level of stimulation. Instead of going cold turkey or deleting apps, I tried something a bit odd: I let my brain binge on exactly what it wanted. For one week I gave myself permission to waste time properly. No guilt, no trying to be productive, no half-working. Just solid hours of scrolling, clicking, refreshing. By the end I felt mentally fried - not satisfied, just sick of it. At first the plan felt silly, but when that one hour of study came around, I didn’t want to stop. For the first time, studying felt like the forbidden thing my brain suddenly wanted more of. So I stuck with it. One hour turned into 90 minutes, then two, then proper study sessions. I’d even stop mid-topic so I’d be itching to come back. To make it less dull I did little things like colour-coding notes, talking through ideas out loud, and explaining bits to friends or at study circles. I also tried to make it a good intention (niyyah) - asking Allah for help, taking small breaks for salah, then returning focused. Slowly my brain started linking that same dopamine rush to learning instead of scrolling. Alhamdulillah, after a few years concentrated study feels natural. I can work 8–10 hours without forcing it. If I spend too long on my phone now, it actually makes me restless. I never stopped wanting dopamine - I just taught my brain to chase it somewhere better.