First step is recognizing the problem. It'll now be easier to recognize when you've slipped into that mode and stop.

Second step is breaking the habit. Literally, you need to start spending that time on something else. Your behavioral autopilot automatically gravitates to browsing Youtube - you need to rewire that to something else. For some reason it's really difficult the first couple of times and then gets easier.

Third step, once you're starting to feel like you've made it out, is understanding that there are circumstances out of your control that will lead you back into those old habits. Maybe work was draining or relationship problems hit - whatever it is, you'll feel like you deserve a break. You need to recognize those moments and have a plan ready for those moments. You absolutely deserve that break, but falling back into that habit is literally self-sabotage, and you'll feel worse after.

Fourth step, rinse and repeat. I've never made it past this step.