Your attention span is trained by what you feed it, and it can be retrained.

The ability to stay with one thing is not a fixed trait you either have or lack. Months of short clips teach your mind to expect something new every few seconds, and it learns that lesson extremely well. The same mechanism runs the other way, which is why none of this is permanent.

Give it one long thing a day: twenty minutes of reading, a full album, a problem set with no phone in the room. Expect it to feel genuinely uncomfortable for the first week. The restlessness fading is the training working, not a sign that you are getting bored.