This article and the HN thread were two of the most informative and entertaining things I've read in a while. And it led to some immediate action. I deleted Instagram (the only social media app I had) and I deleted or unpinned the browsers. I already had all notifications turned off. Honestly, if you're going to do just one thing do that. My friends who haven't honestly look like Pavlov's dogs.

For HN, I use 'noprocast' with maxvisit at 10 and minaway at 160. HN has become the home page of the internet for me. Is both entertaining and informative and therefore very addictive.