I've gone through a similar process recently. I'm a stay at home dad at the moment but it's an equally large problem as when I'm working full time.<p>I ditched fb and Twitter years ago. I used to reddit a lot but I've deleted the app from my phone and used res to filter enough subs on my computer that it's very difficult to get lost in the rabbit hole. Getting rid of low effort subs (pics, aww, gifs, etc), click-baity and tabloid (politics, til, askreddit, etc) seems to make the place much less sticky and I quickly realise I'm wasting my own time.<p>For email i use tasker on android to disable my sync except for within 3 windows of the day. At 6am, midday and 6pm my sync turns on, grabs my emails and I can do what I want with them. The rest of the time I'm blocked out. I've also unsubscribed to heaps of lists accepting the inevitable that no matter what I do I will always miss something important.<p>I still HN though, but again it's harder to waste lots of time.<p>Interestingly, I feel like getting fewer little dopamine hits during the day leaves me more motivated to chase the big ones on the weekend or when i have more time.<p>Ultimately I need to find more productive tasks to fill my down time -no point "beating" a technology addiction and not replacing it with something worthwhile.