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1c:T1314,こんばんは。
現役時代、合格最低点から20点以上の差をつけられて不合格になったものの、一浪を経て東京大学文科一類に合格したはなと申します。
みかんさんは北海道の高校出身とのことで、地方公立高校出身である私のお話が少しでも役立てばと思い、回答させていただきます。
浪人期は誘惑との戦いでとても辛いですよね。特に6月、8月、11月は中弛みしてしまいがちな時期であると思います。「このままだと受からない」という焦る気持ちに相反して、ストレスの捌け口として、あるいは現実逃避のために、スマホを使ってしまう気持ちもとても分かります。

私が浪人時代にスマホの誘惑を断ち切るためにやっていたことは以下の4点です。
*一つ目はLINEを含む全てのソーシャルメディアのアプリを消すことです。
ひと足先に大学生になった同級生たちの情報を断ち切るためだけでなく、意味もなくソーシャルメディアに時間を費やしてしまうのを避けるためにこのように対処しました。休憩時間YouTubeが見たいという気持ちになる時もあると思います。そのような時、私は毎回YouTubeをインストールして、見終わったらアンインストールするということを心がけていました。
*二つ目はStudyplusなどの勉強時間記録アプリを活用することです。
ゲーム感覚で勉強を楽しむというのも一つの手であると思います。浪人生ということで、現役生よりも長い時間プレッシャーがかかりながら勉強をしなければいけません。そのような中で目に見える形で勉強時間を記録することで勉強のモチベーションは上がると思います。私自身はStudyplusを用いていたのですが、勉強時間だけでなく、勉強内容まで記録できたため、自分の得手不得手に合わせた配分をしやすくなったというメリットもありました。また、私の周りに東大志望の浪人生が少なかったため、Studyplusの東大志望の浪人生の中から意識の高い人をフォローして、自分と比較するということをしておりました。勉強時間第一主義になることはよくありませんが、まずは勉強時間を確保して長時間勉強に慣れることが大切だと思うます。ちなみに私は授業のある平日13時間以上、土日7時間以上勉強することを目標にしていました。
*三つ目にスマホ以外のストレス発散方法を作るということです。
スマホは膨大な時間を無意識のうちに奪ってしまう最も身近なツールであると思います。そのため、休憩時間にスマホを見てしまうと、そのまま辞められずズルズル長引いてしまうことも多いと思います。ですから、例えば大体5分程度の休憩なのでしたら外の空気を吸って景色を眺めたり仮眠を取ったりするとか、30分の長めの休憩なのでしたら友達と話したり散歩したりすることをオススメします。私はメンタルがとても弱い受験生だったため、本当に心が疲れてしまった時は30分だけカラオケに行ってまた予備校に戻るということをやっていました。
*4つ目は予備校の自習室に行くことです。
私は家ではダラけてしまうこととわかっていたので、土日も予備校の自習室に通っていました。私自身のイメージとしては家は安らぐ場所、予備校は勉強場所という感じです。

厳しい話にはなりますが、地方の小さな私の予備校で東大志望は10人以上いましたが、合格したのは私だけでした。また、共通テストを終えて泣きながら志望校を変える人の姿もたくさん見ました。受験というものは良いものであれ悪いものであれ結果が出るのが遅く、「もっと勉強しておけばよかった」と思う頃には手遅れな時の方が多いです。しかし、今は6月です。今心を入れ替えて勉強に集中し、当たり前のことを当たり前にこなせば、みかんさんの勝機は必ずあると思います。

「このままじゃ受からない」という焦りは重要な原動力となる一方で、現実逃避を生み出す要因にもなります。みかんさんの現状と目標との差がどれぐらいかにもよりますが、あまり思い詰めすぎず、残り9ヶ月を悔いのないように過ごすことがとても大切だと思います。
頑張ってください。応援しています。2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=flwMm2QBp00JfyF5QRe9","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"スマホとの戦い方について"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",22,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"7/14 23:07"}]]}],["$","div",null,{"className":"coach-mark 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mb-1","children":"こんにちは、息抜きの達人です。\n勉強が必要だとわかっているけど趣味を捨てるわけにはいかない、と言う気持ちすごく分かります。罪悪感のようなものがありますよね笑\n\n早速ですが本題に入ります。ここでは、\n\n「目標を決めて、がっつり休む」\n\nことをお勧めします。具体的に説明しますね。\n\n例を出して説明すると、\n\n「1週間に60時間集中した勉強時間を確保できたら火曜日の放課後は自由時間にしよう」\n\n「今日あと3時間本気で勉強したら、1時間だけ息抜きしよう。」\n\n「25分本気で勉強して、5分休憩しよう」\n（最近よく言われてる勉強法ですね。）\n\nと言ったような具合です。これらいずれにも共通していることは、「本気で勉強する」時間を確保していることです。\n\n休憩、息抜きの時に休まない原因って、\n「ああ、こんな休んで勉強大丈夫かな」\nという不安からきているのではないでしょうか。実際僕はそうでした。それが質問主さんのようにtverなどで長時間が必要な息抜きのコンテンツとなれば、なおさらだと思います。見ている最中、見終わった後に\n「こんなことしてていいのか…？」\nとなってしまいませんか？\n\n当たり前のことですが、休憩は勉強に必ず必要です。そのため、その休憩時に心から休めるよう勉強時間中は、目標を決めて本気で集中することを心がけるといいと思います。\n\n「この単元を理解したら休む」\n「何ページまでは終わらせる」\n\nと言ったように具体的な目標を決めるとよりいいと思います。\n\nそのため、休憩時間は自分の納得がいくほど勉強時間が確保できた後に決めることをお勧めします。最初に出した例のようにすれば、目標が明確で達成もしやすいでしょう。\n\n\n\n質問主さんのように、長時間が必要な趣味では、毎日その時間を確保することは難しいかもしれません。だからこそ、最初の例のように1週間スパンや1ヶ月のスパンで考えてみてはいかがでしょうか。\n\n最後になりますが、あなたの受験が成功することを願っています。質問するほど追い詰められながらも掴み取る合格は絶対気持ちいいです。頑張れ！！"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"ダメだとは分かっているけど辞められない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"はじめまして！ご相談に答えさせていただきます、東京大学理科一類（現在 教育学部）の者です。\n\nまず、私はその習慣が必ずしも悪いものだとは思っていません。\nもちろん、学業的もしくは将来性のある長期的な目標をモチベーションに勉強を頑張ることも大事ですが、短期的なその日の自分へのご褒美を用意しておくのは長続きする秘訣だと思いますよ。\n\n私自身も高三の受験期でも、ある程度勉強したらYoutubeを見たり、一日の終わりにはその当時はまっていたアニメを１時間家族で見たりしていました。（週４ほど）\n正直私自身ストイックな方ではないので、目標のために娯楽を１年間我慢するのは無理そうでしたし、そういうタイプの人間は我慢しているとストレスがたまってしまい逆に良くない方向に傾いてしまうかもしれません。\n\nただし個人的経験を元に注意点も２つほどあります。\n・１つ目は時間です。\n息抜きの場合は長くても 20~30分ほど、一日のご褒美の場合は１時間ほどでとどめておくのが理想的です。\n\n・２つ目は寝る直前にはあまり見ない方がいいってことです。\nこれは経験談なのですが、私には寝る直前にアニメを見ていた時期がありました。寝る直前の刺激は記憶されやすいのか、あるテストの最中に難問を考えているときにずっと見ているアニメのシーンがフラッシュバックして集中できずに解けきれなかったということがありました。それからは、アニメを見た後の寝る前 30分ほどはその日勉強したことの振り返りを軽く行うようにしていました。\n\n加えて、他の息抜きを探してみてはいかがでしょうか？\n例えばですが、私の場合は少し散歩をする、スポーツをする、ピアノを弾く、漫画を読むなどです。勉強する場所を、あまり行ったことのない駅のカフェにして、息抜きの時にその駅を散歩したりしていました。\n\n以上が私の回答になります！参考になりましたでしょうか！\n\n他にも相談したいことがあれば是非、いつでもお待ちしています！\n応援しています！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 4 4-1.79 4-4-1.79-4-4-4zm0 10c-2.67 0-8 1.34-8 4v2h16v-2c0-2.66-5.33-4-8-4z","children":[]}]]],"style":{"color":"$undefined"},"height":16,"width":16,"xmlns":"http://www.w3.org/2000/svg"}],["$","div",null,{"className":"text-xs","children":["東京大学理科一類"," ","ryu031ki"]}]]}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"息抜きのバランス"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは。\n\n厳しいことをいいますが、曜日や時間帯を決めてもうまくいかないのは甘えだと思います。\n　　　\n　ただ、もちろんたまの息抜きも必要だと思います。私は受験生時代、夜ご飯を食べている時間は息抜きの時間にしていました。両親と話したり、テレビを見たり、スマホを触ったり自由にしていましたよ。\n　\n　ただ、食べ終わったらお風呂に入り気持ちを切り替え、寝るまで勉強していました。　このように時間や曜日を決めるだけでなく、息抜きの時間と勉強の時間と間に切り替えの時間を設けてはいかがでしょうか？\n私のように　\n　ご飯＝息抜き、お風呂＝切り替え\nとするのはとてもおすすめです◎\n　　　　\n　　厳しいことを言ってしまうかもしれませんが、受験まで残り4ヶ月です。　この4ヶ月の頑張りで人生が変わります。　おもちさんの志望する早稲田大学は最難関です。　たくさんの他の受験生が日々勉強に励み、受験に臨みます。　　　　　　このような危機感を持てると良いかもしれませんね。メリハリを持って残り4ヶ月、悔いのないように過ごしましょう！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"おすすめの息抜き"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！受験期の息抜き、楽しみ方について私が実際に行っていたことを紹介したいと思います。参考にする、しないは質問者さんにお任せします！\n\n私は受験期だとしても楽しみ方を見つければ辛さを軽減できるとかんがえていました。そのためにまず、スマホとかは全く封印していませんでした。好きな動画見るとか、音楽を聞くなどで休憩時間に息抜きをしていました。\n\nまた、これは私だけだと思うのですが、日本史を息抜きだと考えていたので、日本史のときは音楽をガンガン聞いてノリノリでやってました。気持ち悪いですね笑\n\nおふざけはこのくらいにしておいて、スマホ以外で息抜き、ご褒美はないのかと思いますよね。一番いいのは、「美味いものを食べる、寝る」ですね。例えば、昼休みにご飯を外に食べに行くとか、学校の帰りにコンビニで買い食いするとか、夕方におやつを買いに行くなどですかね。私はよく金曜日になるとセールで安くなるラーメン屋に毎週行ってましたし、夕方に半額シール狙いでドラッグストアに行ったりしました。散歩代わりにもなるので、これが意外と息抜きになるんですよね。自分のできる範囲で試してみてください。\n\nあとは、勉強を全くしない一日を「予め」設定して(予め設定しておくと罪悪感なく休めて、メンタル、体力回復になる）ひたすら寝ることです。その日は好きなことをしていいと決めておくと、次の日から切り替えがうまく行き、集中力もマックス！って感じで良い息抜きになるのではないでしょうか。\n\n「受験期は辛いものではなく、楽しいものである」\n\nこの意識で勉強することが大事だと思います。\n寒くなってきたので、体調に気をつけて最後まで頑張ってください！"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強をサボる習慣をなくしたい😫"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"特に休日向けの話になりますが、平日でも適用できる部分多いかと思います。例えば1日を午前(3時間)、午後(4時間)、夜(2~3時間)の3分割にして勉強し、｢このうち1ブロックが少々だらけても問題なしで、2ブロックは精一杯勉強する｣くらいの心持ちが最適だったように、今では思います。\n\n こん詰めてもいいことはないので、コスパ重視で、｢やる時はやる｣精神で頑張って頂きたいです。\n\n 加えて、勉強時間はあくまで建前(？)で、やはり午前(3時間)で、この2つのことをする！などとすれば、心にゆとりをもって勉強に励めるでしょう。\n\n 長文になって申し訳ありませんが、もうひとつだけ、｢ダラダラする時間、娯楽の時間｣をあえて前もって設定するのも手です。\n\n多くの人は、勉強する時間のみを計画しがちですが、夜のこの時間は思いっきりスマホを触る、などと決めておくと、罪悪感に苛まれて鬱々するようなこともありません。むしろこのような時間はきちんととるべきです(スマホを触る必要もありませんが、なんでも。)。というのも我々は人間だからです。詰めてもどこかで糸がプチンと切れてしまいます。リラックスできる時間を計画的にとって、戦略的にダラダラすることを恐れず！必ず勉強する時間が捗るはずです！\n\n どうか体調等にお気をつけて最後まで精進してください。応援しております。\n"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"趣味で時間がなくなる"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"最低でも、入試に使う科目の試験時間分は勉強しましょう。\n\nそうすると、試験でも集中がいつもやっていた分できるかと思います！\n\nそれ以外は趣味に使っても構いませんが、できるだけ勉強はしてください！\n\n模試でB判定以上ないと合格が厳しくなってきています。\n\nそのレベルまで行けていなければ趣味はできるだけ控えましょう！\nそのレベルにいるのでしたら趣味に没頭するのも良いですね！\n\n私もサッカー観戦が好きでしたので受験前日まで観戦を週に1.2回2時間ほどしていましたが、それも今となっては観ていてよかったなと思います！\n\n好きなチームが勝つと、やる気が出たりしますしね！\n\nできるだけストレスがないように、でも勉強も怠らないようにしましょう！\n\n\n\n"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 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