just use the electronics only on things that are genuinely interesting to you avoid all types of slop phone? only calls and messages and anything else on the browser never download an app
computer? only use it for work study and if entertainment then only do things that actively challenge your brain or skills I myself went on youtube and turned off all recommendations and history so that i only have what is in my brain to give attention to and then that way i dont sit there looking for something i have to think and it makes me close the app i also unsuscribed from everything and resubbed to only the things i could actually think of off the top of my head im talking as someone who has probably spent 12 years of their life watching videos mindlessly and this is what seemed to work best at the moment