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!
Made reddit's /r/all mostly about interesting new things or funny memes.
When reddit banned third party clients, I logged out and have never logged back in. I don't really miss it, even if it means I spend more time here or on fark. That was my last major social media site account, and I don't miss it at all.