I forgot who, but someone influential said more than 10 years ago that browsing internet is like having intellectual squirt, which keeps us wanting more. I guess a phone with Instagram/TikTok/Twitter just make it worse. My counter measurement is surrounding myself with all kinds of books and articles and courses. Whenever I have the urge to go to Twitter, for instance, I'd ask myself why. Usually being aware of the urge is enough for me to stop the urge. Otherwise, I'd pick a reading at the moment. If I really worry that I may spend too much time reading instead of going back to work, I'd take a Duolingo class, which takes no more than 5 minutes.