I can relate quite a bit. I've experienced this state of overwhelm a few times and I developed some interventions for myself over time. I wrote post about it, if you want to take some inspiration:
I haven’t found a solution yet but how to find one is in a lot of my thoughts lately.
I feel similarly as OP it seems that this cycle is actively getting in the way of my job sometimes. I can go cold turkey/flip phone life and it works as in I don’t miss the content and adjust, but I work in tech it’s hard to not engage with the platforms and also do well, engaging in the platforms is like being a drug addict at free drug convention with a few helpful booths about work, and rinse/repeat.
At periods it’s been such that I put some thought into if I had undiagnosed ADHD, because some times it veered a bit too close for comfort to where I really needed to focus on adult stuff and I just couldn’t.
But, generally I speculate it’s an information diet thing first and foremost, but I’d rather sort that out first and see if it works.
Tricky topic! Interesting to see discussion on it, it’s the first I’ve ran into with similar sentiments as my experiences.