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A more extreme measure some users here used to take was not access the internet at all during their downtime. When you come home from work simply not use the internet. I guess exceptions can be made for streaming movies/music. Ideally you should download and stock up on these.

I remember some users deliberately not connecting internet to their homes to stick with this. There were also some users who switched to "dumb" phones to reduce distractions. I guess these could work.

even with your router's domain blacklist, it may not be so easy to block all social media (specifically, apps[0]). I don't imagine cigarette manufacturers are keen on making it easier for people to quit smoking either.

[0] https://www.tigerdroppings.com/rant/tech/facebook-app-and-un...

My German router (FritzBox) has some of these options. Blacklist, whitelist, limited time and scheduling.