The word to notice in your own message is panic. That is different from laziness, and it needs a different remedy.
What usually happens is this: the syllabus is experienced as one enormous object that will deliver a verdict on you. Looking at it triggers the feeling of the verdict, and the phone is the fastest available exit. It is not weak character, it is an escape from discomfort that works, which is exactly why it repeats.
Two practical moves. First, stop opening the syllabus. Work from a list you write yourself the night before, with three specific items, each small enough to finish. The point is to make the object smaller than the fear. Second, when you sit down, set a timer for fifteen minutes and allow yourself to stop when it goes. Most people continue; the ones who do not have still done fifteen minutes.
If the panic is physical, chest tightening or your mind going blank, that is worth talking to someone about before the exams rather than after.
This is general information in reply to a public question, not advice about your own situation, and it does not create a client relationship. If you are in immediate danger, contact emergency services.
