You've already mentioned you block tabs. Perhaps by exercising focus in other areas you can apply that to your internet habits. For example, try reading for 20m

You've already mentioned you block tabs. Perhaps by exercising focus in other areas you can apply that to your internet habits. For example, try reading for 20mins a day without any distractions, or drawing, or anything else. Practicing deep focus in small increments, like a muscle, may help you in this case. Like exercising a muscle however, it takes time, perseverance, and small increments of load in order to improve. Best of luck!