In my opinion tech is not the solution to issues of self-discipline.
That doesn't sound like a scalable solution. These apps are so pervasive and their use adopted at such a young age (with a large degree of social pressure) it seems like legislation is the only way to curb these dark patterns.
Like other commentators have said these are extremely well resourced companies looking for ways to exploit human psychology at scale. It's in a walled garden, compiled app so it's you have very limited ability to modify what you're shown. End-users of apps need to be given more power over what they can be shown and if that kills companies then to me that's an acceptable tradeoff.
Not related, see also media and nutrition.
The mitigations that work well for me are purely encouraging endogenous dopamine production. Hiking (or anything outdoors). Sleep improvement through regular rituals (no phone in bed). And, indeed, nutrition. Basically, the old adage of eat well, sleep well, get some exercise. That's how you get your groove back.
It's just that, sadly, the economic drivers (atm) for social media, food, news, and (most) traditional media are at odds with creating products for healthy consumption.
In the interim, we can counter that exposure when requisite interaction is mandated with tech (ad-blocking, nutrition information, etc.).
I do have hope that many of these economic drivers are starting to wane and there's still a chance of avoiding "Idiocracy" ( https://en.wikipedia.org/wiki/Idiocracy ) as a documentary.