Delete Reddit account. Reddit is a cesspool of algorithmically delivered nothingness that’s just enough whatever you want without ever being enough of anything. Also delete twitch account too. You say they have useful information for programming and fitness. That is mostly besides the point. All that information is elsewhere and without the cost of endlessly scrolling that you want to stop paying.

Pick a hobby that is not connected to computers. For example I like to rebuild old bicycles.

Go for walks without a device. You don’t actually need a device with you for most of the days activities. Tell your gf you will be at the pub if she needs you. Walk to the park and sit on a bench and think your thoughts. Become comfortable with you.

Write your thoughts in a paper journal. Your thoughts don’t need to be broadcasted and they don’t need to be backed up to the cloud. But they likely need to be recorded as it helps to organise them.

Get a watch. You don’t need an 8 core 16 gb ram computer in your pocket to know the time.

Decide what you value and then make decisions based on those values.