I don't have any answer, but I have similar-seeming problems (or so I believe). One thing I would like to understand better is whether the problem of "attention span" is really an umbrella term for many different kinds of problems, and understand it in a Kaj Sotala-kind of framework of internal systems. For instance, one can have an attention span problem while reading, because of any of the following reasons (sorry for the long list; please let me know if I am spamming):

1(a) Reading involves effort, which an internal subsystem doesn't want to expend.

1(b) Reading exposes one's insecurities regarding one's clarity of understanding, which some internal subsystem hates confronting.

2(a) Reading triggers various memories and reveries, which some internal subsystem wants to indulge.

2(b) Some narcissistic internal subsystem that wants to explain the newly gathered insight to others and gain brownie points,  and starts designing explanation schemes.

3(a) Integrating what one reads into one's existing knowledge-base requires effort, which an internal subsystem doesn't want to expend.

3(b) Integrating what one reads into one's existing knowledge-base requires effort, and an internal subsystem wants to spend extra time with that (i.e., craving a more thorough integration than "normal") before proceeding to reading the next.

3(c) An internal subsystem that wants to develop more theories or get more insights on the basis of some newly gathered insight overwhelms the knowledge-acquisition subsystem.

Perhaps some of these can be separated into "low-serotonin" vs "dopamine-craving"?

I am not a doctor. But if you have ADHD, there are medications that can help.

See: https://www.lesswrong.com/posts/35eEHAXis3jMqETod/notes-on-attention#How_can_you_improve_your_attention_ [LW · GW]

Practice paying attention, i.e., meditation. It's a trainable skill.

I've found concentration practices are pretty good for this. The trick is to think of a concentrated mind like concentrated orange juice. Or, in the extreme, like a bose-einstein condensate.

The move is to choose a simple, consistent input to concentrate/condensate on. For example, you could use the sensations in your hands or feet, the auditory field, the feelings of pressure between your butt and the chair, the sensation of wearing pants. Don't think about these sensations, but simply notice they exist and watch them propagate through the mind. When (not if) you find the mind searching for something more interesting to do [1], gently go back to your chosen input. Repeat for 60 seconds to start (use a timer), and work your way up to as long as you like.

This will take time! You'll want to have daily-ish practice for best results. Remember that you are rewiring your brain here, so the effect will depend strongly on your age and starting neurology.

[^1] At first, the mind will seem like it is instantly bored with your stupid hands sitting on the desk and not doing anything can we please find anything else to watch? This is normal.

Adderall.

Maybe you can be Chaotically Organised. If there are times when you have the drive to not just catch up, but get ahead, maybe you don't need a good attention span all the time.

• Focusmate is a website that matches you with a random person to co-work with for a set period of time. While it doesn't literally increase my attention span, it does make it easier for me to commit to focusing on something during that period.
  • Another way to engineer your environment is to use a scheduled website blocker.
• You could try medications like Adderall or high does of caffeine + L-theanine.