No, you do not "have" to use the internet. Internet is very much unlike eating (unless we're talking about eating habit forming trash foods)

The best way to deal with the 'internet' is to have a seperate device - call it an "internet terminal" - connected to the internet - preferably in another room, or completely opposite side of the building.

And thus when a necessity to access a particular piece of information arises, you specifically get up and GO TO the 'terminal' to do that specific information retrieval action.

Sort of like going to a library to pick up a particular book.

Kind of like RMS does when he asks people to email/print him out webpages.

Certianly harder to pull of for people who do web-development related thigns.

Problem is, some of us goes into loops: Check email, check youtube, check hackernews, code a bit or do code review or work meeting, check email, check youtube, check hackernews etc....it can get draining really quickly, esp with the current events going on (covid, war etc). Biggest boost to productivity at this point is to forcibly shut everything out for a few hours. PiHole helps me with this.