And here lies the actual fix unless you just want to sit back and wait for regulators to pick it up - phones should be the means of communication, not consumption.

Remove those apps that make you do so, and the world becomes a little bit brighter over time. I did it years ago with FB apps (which was draining battery while unused, typical fb crappy engineering when they can't even snoop on you in more subtle ways) and have 0 need to put anything there. I can check FB on desktop if I need to, and do so rarely due to lack of any actually interesting stuff there.

Same can go for any other social cancer out there.