Read digital minimalism, install pihole on your network, use Tailscale for DNS to point it there, implement blocks on the offending websites and categories. Make your smart phone dumb so you are limited to what you can do, and get an offline hobby.

Be easy on yourself, you will relapse, and realize that nearly everything on a digital platform can be shut off and ignored with the click (or long press) of a button.

Set up your environment for success, and make the path of least resistance align with your values.

You say you want one hour a day, but I’d scale back to nothing for a while and slowly re-introduce it. Or make it less convenient to do the activity.