Technology usage and brain rot

Is anyone here has healthy relationships with technology?

I need inspiration.

I scroll infinitely at the evening, when I am tired after I have done a good job, or when I am sad I have done a bad job, and when I have a bad morning, and when my friend sent me a video, etcetera. It's a habit I had from young age, and even before YouTube, I was "scrolling" fiction literature non-stop that way. It seems like life passing me by, and no internet blocker or safe is good enough to stop me.

How do you do that, how long does it takes, to understand how to be fullfilled offline mostly? To live like normal human in the world outside of Himalayas, just not in the phone all the time?