Yeah, I have a similar problem,

The thing with tiktoks or YouTube shorts is that it requires you to swipe to the next video,
So it's a form of doing, not just watching,
And if requires you to swipe more often because of the shortness of the video

Reading (longer that an few sentences) is a nightmare for me,
I generally prefer audiobooks and text to speech readers for that reason,

Having a fidget toy really helps
And also doing cognitive light activities while listening has been a game changer,
Like doodling, folding clothes, etc