That’s not the answer people generally like, but it is real and honest.
I wake up at the same time every day, have the same routine every day, and have the same commute most days. To an extent, software has made it possible to chuck my own bad habits in the bin and start anew, but it doesn’t have a say in how I spend my time.
I read Hacker News and comment here because I like to, but if I need to stop for any reason during the day, I’m losing nothing by doing so, and if something is worth reading, then it is worth writing down what I’ve read. To me this is just a part of my reading time that I’ve allocated for each day, and not even the largest share of it. Same with /r/AskHistorians or /r/DepthHub. If you treat each thing like it is just a book you haven’t stopped reading yet, then you know you can always come back to it and read some a bit more whenever you want to. There’s no guilt, no stress, it’s just another part of my daily routine. Just like my job is. Just like listening to podcasts is. Or going for a walk. Or drinking a cup of coffee. Or cooking my meals and eating. Or brushing my teeth.
You are the master of your own destiny. You don’t have to spend time in any way that you don’t choose to, so you might as well spend time taking care of yourself rather than trying to figure out how.
Social media might be the digital equivalent of crack, but there isn’t a gun to your head telling you to use it.