I can really relate on this. Youtube and sites like it do have some good stuff on them, like actual interesting content that adds to your day, but once the algorithm has a grasp on what you like and don't like it's straight up like a parasite, it can take up hours of your day and you don't even notice and by the end of it you've pretty much just watched filler content that adds nothing to your life. If you want advice on it, I've deleted them all off my phone, I keep a site blocker active as much as possible, and I went into each site's settings and disabled history saving which makes it a lot harder for their algorithms to figure out how to catch your attention, now even if I do give in and go on it doesn't know what to serve me and I usually snap out of it in a couple minutes.