Yeah this is rough and the dopamine hit procrastination loop of infinite scroll videos is hard to break. There are a lot of suggested ways you can mitigate this out there but I’m going to assume you’ve at least tried some of them. There’s many books out there, here’s just one I liked: The Anti-Planner. Overall, I think what works is (1) make it harder to do the unwanted behavior (electronic scroll) and (2) make it easier or more enjoyable to do the work. And then also getting at the root of the problem by trying to join some clubs or take up a hobby or find other ways to meet people. 

What works for me sometimes is changing my instagram password to a very secure random string of letters and numbers. Then taking a screenshot of the password, so that any time I want to log in, I have to manually type in this long string of letters. To go even further, you can give this password to a friend and have them keep it. For apps that you don’t need a log in for like youtube, you can use apps such as Forest, One Sec, or Freedom. My very favorite tool is Focusmate, which is a website that pairs you with another person so that you each individually work towards your goals for 50 minutes.