Cultivate other habits. When you're bored, do some exercise or whittle some wood or do a puzzle. If your replace your bad habits with something else, you'll find it easier. I deleted Facebook and other apps that have notification counters, and I use them through PWA. Now I check Facebook once a month or less and they spy on me less. Same with LinkedIn. Lemmy is also PWA but I'm on here much more because I chose to be.

But I've mostly replaced my ADHD scanning with work, not anything healthy or fun.

Don't know if it'll help, but I turned off wi-fi for a while and that changed my habits a bit. I was able to finish a programming project (sweeper clone). If I ever used the internet, it was on my phone (browser mostly for questions, not logged into anything, overall less comfortable without a keyboard for me) and even then I turned the wifi back off shortly after.

I still played games etc. that I already had downloaded, but it's a lot more limited with choice and I also deleted quite a bit of stuff that I didn't care about (weighed against how much data it took up). So even that was not so bad.

I also hooked up the old PS3 and replayed some games, which made more sense with limited options.

Finishing the project sort of ended that though, was hoping to get answers to questions and did not. That and dislike the GH co-pilot situation so I haven't even shared my sweeper project, so kinda killed my motivation's momentum.

Going by my post history here, it was ~2.5 months for me.