Ask HN: How do you all manage time, and keep shallow work at bay?

I find myself someday or the other stuck in the rabbit hole of shallow work, repeatedly checking HN, discord, YouTube, playing video games, changing OS on my PC and changing back again. I can sometimes sit and do what's useful, like reading textbook and learning. But a lot of times my brain just get sucked into non productive work.

I would love any philosophical or practical advice on how do the more experienced people manage their lives.

I feel, social media companies, engineering stuff to hack our attention is gonna be a big problem in the future. Please be kind, I just wanted to help myself, let me know if there's anything wrong in my way of thinking.