I don't have any specific advice, as no one solution fits all. What I can point you towards however is some resources that combined have helped me to re-evaluate my relationship with these tools.

Cal Newport's books and podcast [1], Humane Tech's Ledger of Harms [2] and their browser extension recommendations [3].

[1] https://www.calnewport.com/ [2] https://ledger.humanetech.com/ [3] https://www.humanetech.com/take-control