I thankfully have never fallen into the grips of shorts/reels/tiktok, I think these are by far the most evil forms of content available. I'll find myself occasionally watching some stupid youtube content but most of the time it is either music or dialogue sort of videos similar to n0thanky0u. It has been really helpful fully switching to invidious instead of using the youtube site. Not having an account means you dont have the algorithm feeding you slop endlessly. You have to have an actual purpose in mind when searching. I do still sometimes get that itch for dopamine. The difference is with Invidious I will sit there for a little while before realising there is actually nothing I want to watch. I would suggest using Invidious/piped or going a step further and physically removing yourself from any sort of device with an internet connection while trying to get things done.