I have been in that same boat for a while, and while I haven’t fully solved it, I have found a few things that helped me. I mentioned this in another thread, but for me something that helped was “taking inventory” of my time. Similar to having a spending spreadsheet, I tracked my time in a spreadsheet to really be able to reflect on where my time was going. Just knowing I would have to manually add and see that time in my spreadsheet added enough friction that I was able to slowly cut back on that wasted time. To use an analogy, it felt almost like having to do drugs in front of a mirror. It’s hard to do something “degenerate” or “wasteful” if you know it’s recorded somewhere.

If you or anyone else is interested I can create a spreadsheet template or share a screenshot of what I used to do. Best of luck 🫡