@amin
I have a little point on the always online point that you mentioned in your post, not sure if it applies to you, but I have some ways that I've used to get around that thing. I think one way that the fediverse is actually quite good is that it's not expected that a person is always available, in contrast to chats like discord, matrix, signal etc. Which is why I avoid places like that.
I also have a weird way of tackling the always online thing, but it works for me, so hey! :p I don't have data for my phone, so the only times that I really can be online is when I'm in wifi range. This also means that I predownload things and have them on my phone, things like music, youtube videos, podcasts and the like, I all have them downloaded on my phone. So that I have stuff to procratrinate with, but I'm not online. The funny thing that knowing that anything I have there can wait, there is no need for me to go grab it now™ really has been slowly training me to avoid my phone unless I really want to do something on it.
In addition I have silenced almost anything on my phone, so nothing can give me warnings, anything that happens will have to wait until I take the time to look at the phone.
Not sure if that is helpful to you in any way, but that's the way that I have found works for me, that way I actually can keep having stuff like social media, but not having it eating up my time.
It also helps quite a bit that I have gotten into a habit of mostly grabbing my e-book if I'm seeking entertainment, because I kind of think that going for SoMe when your mind kind of craves entertainment ends up in weird places some times.
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