The intro feels like it's also from around 2011, the time OP described first noticing having a problem. In 2023, I think few people will doubt that you can get addiction-like problems with social media. It's actually become such a common trope, especially post-lockdowns, that I've read some arguments trying to rein in the debate a bit (not everything that releases dopamine will get you hooked, it basically just means that it's pleasant). Psychiatrically, I think the only behavioral addiction recognized in DSM-5 is still gambling. But that may change of course, and I think many of us have noticed that social media use can get troublesome.
To the OP or anyone experiencing similar issues, one strategy that has some evidence behind it is pre-commitment: make a conscious decision to limit or stop your use of whatever is causing you troubles, and take concrete steps to lock yourself into that commitment. In the case of websites, that could mean using browser extensions that block access to a certain site or block them after a specified use time (if the latter exists, not sure). For smartphone apps, I think modern OS include some tools with similar intentions, but you could also just uninstall them. Of course, you could circumnavigate the block, but often that one extra step can be enough to remind you of why you made the commitment and help you stick to it.
By OP's standard I'm what you would consider a YouTube addict. I can spend hours just watching it in a single day. And I do this regularly. It doesn't warp my view of the real world, or disconnect me from my work/social circle/ability to keep myself healthy. 90% of what I watch is educational anyways.
What I disagree with overall is that notion that doing something a lot & compulsively is an addiction. If you're doing something that knowingly causes you or other around you harm and then doing it anyways because you can't help yourself, only then is it really an addiction.
I can think of tons of other harmless interests/hobbies that people spend hours of their day on, in lieu of doing other activities, but no one considers those addictions.
To the OP or anyone experiencing similar issues, one strategy that has some evidence behind it is pre-commitment: make a conscious decision to limit or stop your use of whatever is causing you troubles, and take concrete steps to lock yourself into that commitment. In the case of websites, that could mean using browser extensions that block access to a certain site or block them after a specified use time (if the latter exists, not sure). For smartphone apps, I think modern OS include some tools with similar intentions, but you could also just uninstall them. Of course, you could circumnavigate the block, but often that one extra step can be enough to remind you of why you made the commitment and help you stick to it.