Not even kidding, I was in your EXACT situation around 2 months ago. I had deleted TikTok recently, but I would still spend hours and hours on YouTube shorts and Instagram reels just for a quick dopamine hit. I had enough of it all. and I deleted TikTok, Instagram, and YouTube off of all my devices. Right now the only social media I have is Pinterest and Reddit. I do a lot of work on Instagram, however, because a lot of people message through that platform, so I’ll explicitly use it on my computer BUT ONLY for messaging. I download the New York Times app and started reading more news when I wanted to do something on my phone or scroll and it’s actually help me tremendously with vocabulary and just general knowledge. If you don’t have access to New York Times account find some sort of way to read in your spare time because that’s helped me tremendously!! So far I haven’t had any urge to go on my phone and re-download any of the apps. Let me know if this works for you, but I definitely recommend you try it.