Self controlling your screen use and media consumption is entirely within your remit.

Companies have no power to force you to use their products/services, and despite the millions they spend trying to hook you, you always have the option to simply stop using their product/service, delete their app and/or stop visiting their website.

You don't have systemic failures in your psychological defense system. We are adaptable creatures.

Using technology to protect us from more technology works right up until the prior technology fails, the latter technology adapts, or you lower your guard and fall back into old routines. Like many things in life, such as eating healthily, exercising regularly, managing finances and relationships well, you need to assess the situation you're in, note the advantages and disadvantages it gives you, assess a plan for action to use it for the good parts only, and stick to it.