I used to feel a similar way spending hours scrolling through instagram and tiktok, which provide quick but unearned instant gratification inherently frying your brain with content. But the way i got out of it was to force myself to consume content that made me wait for the pay off, be it youtube essays, movies, books etc. it makes you regain your attention span to a significant extent and then you feel independent of that need to mindlessly scroll in just a months time. Just be careful to not fall into that rut again. Its a slippery slope.
TLDR: just watch a mad man on youtube rant about an obscure piece of media till tiktoks dont interest you anymore.
