I credit a lot of changes I made over the last few years to courses like Learning How to Learn (Oakley, Sejnowski) and books like Deep Work (Newport) and Mastery (Greene) in helping to bring me back to realize the importance of uninterrupted blocks of hard, focused work. That coupled with moments of quiet time away from devices so that I can let my mind kind of just wander and process life has made life actually more fulfilling.
I quit Facebook, Twitter, and only check Instagram once every few days. I'm not totally 'clean' since I'll still spend time on YouTube and Reddit during moments of frustration, but I think it's important not to beat oneself up when one 'cheats.' After all, it's not completely a new phenomenon. There's always been things like books, newspapers, TV, radio to distract our attention.
But maybe it just feels a bit different since some of the smartest people in the world are working everyday to make sure we're looking at the thing they're working on in a very calculated fashion. That plus the fact that sometimes it feels like you're supposed to know so much of what's going on in the world and environment around you. But really, so many topics are so much more complicated than a simple cursory look that it feels kind of fruitless to jump into it when it realistically takes hundreds of hours to truly understand it.