delete your twitter or similar social media account, including mastodon.
buy a low end mobile phone and install only essential apps on it. Your favorite tiktok or douyin do not fall into the category of “essential”.
setup a rss reader and only follow updates from authors you think are worth listening to.
you need to become the chief editor of your own daily newspaper.
if you don’t curate your own timeline, it will be outsouced to an algorithm, whose ultimate goal is to glue your eyeballs at the screen for as long as possible.
Or it will be at the hands of wannabe celebrities with questionable track record.
essentially, you are consuming information from people that are no more knowledgable than you.
before decide to spend time on some online content, remember this: Gabbage in Gabbage out.