First get everything off your phone:

Use your smartphone exclusively for phone, text, music, maps. Delete the apps & use grayscale. For Android: put the rest in a folder within the app tray. This has CURED my phone impulse for over 16 months.

Physically stow your laptop (or mouse) far away & out of sight, for half the day. This will teach your body new habits in the physical world.

Introduce New Physical Habits: Changing outfits, working out, nature walks, housekeeping, spa time, nap time, tea & music time, classical guitar, painting & framing, sketching ideas/inventions, drawing vernacular architecture, reading free books on a dedicated e-reader (cheap one here), Create an environment to engage the senses -- refresh your lighting, decor, plants, blankets, pillow cases. Just 2 minutes will teach your body new habits.

Feeds are predatory & offer a false sense of informedness:

Passively aggregate your content with Twitter or YouTube Subscriptions & check in ONLY once a day. Use a time-limit blocker. Set blocked pages to redirect to blanksite.com -- looks good in dark mode.

BLOCK PART OF ANY WEBSITE:

Block Karma Score, Twitter Trends, distracting buttons/colors/panels. Do this using uBlock Origin: Right click, “block element,” select “pick”

TWITTER:

Make it minimal. For important news only, follow @ BreakingNews & @ CNBCnow

YOUTUBE:

“Block the YouTube Feed” & "Hide YouTube Comments," & use adblock & dark mode.

Zero need for constant scrolling, means zero habit.