>>3731330 (OP)Optimizing your sleep schedgule would be the most beneficial one. You should also start taking omega 3 supplements, make sure it's from a reliable brand. It's ~10$/month if you take a decent amount of it. If you use instagram/tiktok/shorts, minimize your usage of it, replace it with other things maybe anime, reading, browsing imageboards etc., would be better to stop it completely if you can.
I had more clarity than ever when I slept early everyday and completely stopped using all online distractions including the sharty, that's a bit extreme but I know for a fact that it improves your mental performance to reduce those things, though it's anecdotal. You could stop looking at your phone 30-60 minutes before bed, also helps a lot with both sleep quality and screentime reduction.