It's still very tempting to just "hop on reddit and see what's there" or "I'll just check bluesky for..." Then it's 2 hours later and you're angry and despondent.
I've found that having no social media apps on my phone has helped. It also helps to stick to just Firefox+ublock on Android and resist every time a site tries to install an app.
Try to steer clear of any sites with infinite scrolling and recognize the dark patterns that try to suck you in. One thing that was eye-opening was to visit reddit and see which of the stories in /r/all were "amygdala-bait"; rage, indignation, hate, fear, superiority, they're all bait on the hook to reel you in.
People on reddit write fake stories that push as many buttons as possible; an obviously wrong/evil antagonist, the ridiculous situations that only get more and more extreme to try to attract notice, the righteous moral superiority over the antagonist and their minions, etc etc.
Realizing that the result is the same, whether it's a fake story or "news", it's all amgydala-bait.
I recommend getting a Library card and reading. Read anything you like, but read!
I essentially blocked every subreddit and specifically only open accounts now. I completely agree with you.
One of the best advices I heard is: don't let the algorithm recommend stuff for you.
Never click on the recommend for you page. Or doom scroll.
Any time on these sites, you should know what you are looking for. Never get on there just to browse.