You realize a problem so you are on a good path. Two things that help me: prefer not carrying an iPhone and rely on my Apple Watch. Also, instead of spending over an hour a day on YouTube watching alternative news commentaries from people like Matt Taibbi, etc. I try to cut down on that substituting YouTube channels on philosophy, Thai Chi exercises, etc.

Also, having a library card at your local library gets you books to read, both physical books and eBooks through the Libby book reading app.

Anyway, congratulations on recognizing the problem: you are ahead of the game compared to most of my friends in real life and family.