In order to change the behavior, first you need to grow the context and understanding of why you want to do this, what are downsides, what tropes do you want to

In order to change the behavior, first you need to grow the context and understanding of why you want to do this, what are downsides, what tropes do you want to avoid. I recommend reading Digital Minimalism by Cal Newport and Essentialism by Greg McKeown. First understand the problem and all the aspects of it. Then action will foolow