Personal hacks and habbits to stay unplugged from the matrix
Avoid checking social media before noon; from then I try to limit myself to check inbox once every 1/2 hours.
No social media notifications + I use IG with that blocker app
If you just need IG messenger and are having a hard time kicking IG consider https://www.instagram.com/direct/inbox/
Separate phone (simless, connected to wifi) for work which I use to run pomodorro timer and other tasks
In the office I keep my personal phone in my bag. At home I keep it out of sight - in another room or a cupboard where I can still hear it if it rings
Multiple browsers
I use a separate browser with this extension to manually toggle my social media usages
Avoid feeds at all costs - use redirector extensions - or bookmark sections of apps (inbox, groups, etc.)
Blocks all YT adds on laptop and mobile
Can also play YT videos as podcasts on your phone
25 + 5
Stand up every 25 minutes - do something completely different - lunch prep, stretch, bodyweight exercises etc.
In the office but walk to a quiet corner and do some Anki reps