It boils down to unconscious habits/patterns.

What worked for me was to install an Android app called Regain. It asks for how much time will you use while opening an app, like 5 minutes, 1 minute or 3 minutes or maximum time in a session. And then I also used another app called Farhan. So it gives you a reminder and a pop-up that you have scrolled something for like continuous 5 minutes or 10 minutes. You can set the timer. Both of these apps made me change my habits and now I don't have that much urge even without these apps.

I have uninstalled these apps. But I can now choose not to play anything on YouTube or Reddit or Telegram. And I also like I keep YouTube history off so it doesn't show me anything like that. And I try to use third-party YouTube apps like FreeTube. So that doesn't show suggestions, recommendations if you like. That can also block certain channels, shorts also. And I try to use every new browser wherever possible. That helps.

On laptop, I use News Feed Eradicator and Leechblock. You just have to use them to break your unproductive habits, that you can uninstall them.

I was heavily addicted to Twitter and Reddit. Not anymore.