+1 for reading novels. You may have to try a few before you find one you really like, but once you become invested in a story, it's pretty easy to spend a few hours a day reading. In my experience, it's been a pretty effective way of breaking the scattered thoughts/quick reward cycle. Some novels I've enjoyed recently: the Southern Reach trilogy, and Oryx and Crake.
Meditation is also great, but I think the barrier to entry is pretty high for someone already struggling to focus. Certain types of yoga (Iyengar/Hatha) can be good gateways into meditation.
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+1 for reading novels. You may have to try a few before you find one you really like, but once you become invested in a story, it's pretty easy to spend a few hours a day reading. In my experience, it's been a pretty effective way of breaking the scattered thoughts/quick reward cycle. Some novels I've enjoyed recently: the Southern Reach trilogy, and Oryx and Crake.
Meditation is also great, but I think the barrier to entry is pretty high for someone already struggling to focus. Certain types of yoga (Iyengar/Hatha) can be good gateways into meditation.