I’d recommend the book “How to break up with your phone” that provides a 30 day franework

For your phone, you can try to buy a shitty smartphone that's 7+ years old. It can receive text, but browsing will be a completely miserable experience.

There's also RSS readers. Once I started using them, it turns out a lot of my time browsing was wasted by essentially refreshing a page because of FOMO and getting sidetracked by what the algo wants me to see. With RSS feeds, you won't really miss out things and the algorithm won't affect you anymore because everything just goes to a local RSS feeder.

Most social media sites try to prevent you from setting up RSS feeds because they want you to use their site where you'll be subject to their algorithm, but almost all sites have ways around that. For Reddit, you can set up RSS feeds through old.reddit.com. There's a Firefox extension called Awesome RSS that checks if a website has RSS set up.

the privacy redirect extension for firefox will redirect reddit, twitter, and other things to different alternatives that the companies themselves usually try to break. this is how i stopped using reddit, it's just a colossal pain because there have been months where all the alternatives were broken. i think freetube specifically has an option or outright disables suggesting related videos.

you can also block things in your hosts file to add an extra barrier to accessing something. the best thing i have found is to having something else to do though.

You might consider getting a flip phone that doesn't have internet capability.

ADHD here too here's what I do.

In general I use Firefox.

• LeechBlock 10 min daily / 5 min overrides anything else becomes counter productive much like your reddit example.
• SocialFocus on for all sites, helps break dark patterns
• Greyscale Browsing, turn on for all sites

Turn these on in Private Mode too.

On mobile specifically:

• Greyscale filter the phone
• Do not install any social apps / time wasters
• Deny notifications by default, turn on what you need
• Use Firefox by default in private browsing mode, and set it up to wipe your tabs on exit

The things that helped the most were greyscaling, on the phone specifically not installing apps and using Firefox in private mode w/ tab wipe.

HexBear is better because manual paging, but sometimes you gotta

specifically on phone:

• consider using Firefox Focus as your main browser, it only lets you use one browser window (no tabs) and doesn't retain your history,
• configure a time limit for how long you can use the browser each day
• move the browser app to somewhere harder to find to prevent opening it to scroll out of muscle memory
• set the phone's display mode to grayscale so that you get less dopamine from the bright colors

what I do for Reddit is never use the main feed — I've got a tab open for each of the few subreddits I actually want to somewhat-actively keep up with, and I just check those 1-2x/day. There's not a high enough post volume on any of them so I don't end up wasting too much time there.

How to throw off the shackles of The Algorithm:

• disable infinite scroll wherever possible
• use incognito mode and frequently clear cookies
• something like AdNauseum (extension which both blocks and clicks on every ad you're served) might help to confuse your advertising profile

I also have unmedicated ADHD and find if I listen to podcasts that can keep my attention in lieu of things like video essays/endlessly scrolling social media I can focus on other tasks. This obviously is less of a solution for things that require a significant amount of focus, but for doing chores repetitive tasks etc. I find I'm much less likely to pull out my phone if I'm listening to something, music helps too but to a lesser degree. Also yeah get off Reddit, one of the best decisions I've made in recent years even if I shifted some of that time to HB.

This is something I've been experimenting with myself, frankly I feel since moving away from mainstream social media I feel no where near as obligated to my phone, but there's still definitely some aaaaa I have shackled to it. Here are some of my things that I feel have helped?

For desktop browsers (I use firefox):

• SocialFocus https://addons.mozilla.org/en-GB/firefox/addon/socialfocus/ is great. Basically blocks/hides all the dark patterns on websites as you choose I used to use instagram/facebook a lot and this disables so many of the distracting features. It works with a lot of sites now incl. reddit, really recommend
• UblockOrigin https://addons.mozilla.org/en-US/firefox/addon/ublock-origin/ gets rid of so many distracting things. Make sure you've turned on the filter list in the settings
• Disable search suggestions, maybe clear your history regularly too with something like https://addons.mozilla.org/en-US/firefox/addon/history-cleaner/

For mobile stuff (I use android, will somewhat only apply for that):

• All the previously mentioned extensions are available on Firefox for Android
• If you can, perhaps transition to a smaller phone. The smaller the screen, the less incentive there is to use it. I picked up a Pixel 2 for dirt cheap recently, popped LineageOS on it and it feels a lot less... loud?
• Disable as many notifications as possible, except crucial ones. The less incentive/need to look at your phone and get distracted, the better
• Something like a minimal launcher may help? https://f-droid.org/en/packages/eu.ottop.yamlauncher/
• Find devices other than your phone to use for things. Get a cheapo watch with a timer, a cheapo MP3 player, a gameboy if you have it lying around or something, physical books from your local library? Again, the less you have to actually open your phone, the better.