It's really tough to get your attention span back, especially if you have an attention disorder. I know that for me it's so easy to fall back into old habits (like I'm doing now) if life is not going exactly perfectly, cause I just get tired and doing anything else is just too much effort that I already exhaust at work and chores.

I wish you luck in trying to move away from screens, or if you stay on screens, that the time is spent on more memorable activities - movies, TV shows, educational content, documentaries etc.