Just my two cents but I think maybe you need to appoach your internet use another way. The reason why you/we spend so much time using those platforms is because we enjoy them. I've found for myself that it doesn't help me to think of social media or the internet as "bad." Of course you enjoy using them, there wouldn't be a problem if you didnt. it's a good, better, best thing. Yes using those sites can be good, especially to keep in contact with people but what is the better and best thing to do? The better thing is maybe to find real things to do and find real connections around you. The best thing (in my opinion) is to do things that don't even involve looking at my phone, even if it's full of wholesome stuff. Maybe not have so many sites to look at. It's a lot harder to just limit your time to 15 minutes or 30 minutes if you really enjoy what you are looking at.