I am addicted to mindlessly scrolling YouTube as well. What has worked well for me to break this are these habits 1. I use iPhone focuses to set times during t

I am addicted to mindlessly scrolling YouTube as well. What has worked well for me to break this are these habits 1. I use iPhone focuses to set times during the workday where time wasting apps are hidden 2. I have blocked YouTube.com so I can't see recommended videos and instead get redirected to https://www.youtube.com/feed/subscriptions https://www.youtube.com/feed/subscriptions. That way if I do watch YouTube it's only who I'm subscribed to and feels more intentional. 3. I use the momentum extension so that new tabs don't show me my most frequently accessed websites (usually time wasters) 4. I use leech block for Firefox (stayfocusd for chrome) which limits the time I can spend on sites in my addiction category (where YouTube resides) 5. I generally try to be more conscious when I'm on YouTube. I stop and ask myself questions like "can I be working on something else?" "Is this actually helping me right now?", "is there something more important I can be working on?" Lastly as with any reduction you need to fill that time with other things. If you cut out 3 hours of YouTube a day then don't expect to spend those 3 hours doing something more productive. You'd be better off if you took those three hours and did 1 hour of reading (nothing super productive, non fiction, thrillers, drama, etc), one hour with going for a walk or chores or something easy, and one hour of actually working on a project or goal. The break down can change, but the most important thing is not expecting to be hyper productive during all the extra time you have. You still have to balance it out if you want it to be sustainable.