Incrementalism and flexibility are key in habit forming and dissolution. I recommend the Impulse Blocker plugin for a timer on specific websites (youtube, hack

Incrementalism and flexibility are key in habit forming and dissolution. I recommend the Impulse Blocker plugin for a timer on specific websites (youtube, hacker news, etc.) iPhone has timer tools for limiting app usage and different modes for work, personal time, sleep to filter and limit notifications. Make use of your email categories and unsubscribing to help filter emails that are a waste of time. The reverse of do an activity for a set amount of time (read a book for 5 mins, wash half the dishes) has been helpful for myself as well. This can be progressively ramped up as opposed to ramping down attention sinks. Godspeed to any and all trying to take back some of their attention.