> if you find it hard to ditch tiktok, instagram, twitter, or some other similar site, going "cold turkey" will be even harder. try to gradually reduce your usage
YMMV but my trick for Facebook was a hard commit to "I'm going to take 2 weeks off". Cold Turkey with a boundary. I think I check it once for five minutes every month or two now.
HN is trickier because I don't have to login first to see it. When I start to think Im on it too much, I delete it from my password manager and don't supply an email. (Sorry, I know this is annoying to them what run this site)
Another useful thing is to generally keep a "don't respond to first level replies" policy. Keeps you in discussions but out of knee-jerk responses. Might seem rude but it keeps you sane.