I think one difference from how we grew up (remember bbs’es?) is that it was something in your desktop, not an omnipresent force in your pocket

And here lies the actual fix unless you just want to sit back and wait for regulators to pick it up - phones should be the means of communication, not consumption.

Remove those apps that make you do so, and the world becomes a little bit brighter over time. I did it years ago with FB apps (which was draining battery while unused, typical fb crappy engineering when they can't even snoop on you in more subtle ways) and have 0 need to put anything there. I can check FB on desktop if I need to, and do so rarely due to lack of any actually interesting stuff there.

Same can go for any other social cancer out there.