I feel similar, especially durring this covid stuff my internet habits have gotten pretty bad. I turned off my Twitter, Facebook got a bit. Reddit was hard but I think keeping it read only (I gave my gf my account passwords) at least keeps me from interacting.

It's hard, there's no immediate downside to checking your phone or app.

I kind of think stuff like infinite scroll, gamification of social media needs some kind of regulation. I don't think we have the power to fight for our selves against these companies