If you are forced to use the internet to earn money, minimize the noise: get Firefox + ublock origin for starters. After that, get a raspberry pi and install pi

If you are forced to use the internet to earn money, minimize the noise: get Firefox + ublock origin for starters. After that, get a raspberry pi and install pihole on it, and search for different lists for it to block various aspects of the internet on your network: on top of ads/trackers, you can block porn, social media, gambling sites. You can also view semi real time which domains are loading on your network and which device is using it, and blocking it right there and then. Using pihole will greatly improve your relationship with the internet and information in general. You can also set your router to disable wifi between say 23:00 and 05:00, if you have trouble disconnecting. Even better if you can trim it to 21:00 and 07:00, but make sure your family knows. Try to prefer long form content over short ones, especially comments. Reading hundreds of comments a day is like having hundreds of conversations a day - it will exhaust you. By extension, do not do it before bed. Leave your phone in another room to charge. The bedroom's purpose should be rest and relaxation (sleep & sex & self care) only. Try to remove every other thing from it that gives it more functions (tv/desk/excercise equipment). Do not eat in bed.