modern internet is designed to be like drugs, keep you engaged for as long as possible （ ´,_ゝ`） of course it'll get worse and worse

you can change your ways though, you just need to be patient, an take it easy. ( ´ω`)
perhaps try install a time tracker on ur browser, if its youtube or something you spend lots of time on, disable reccomendations and just watch ur subscriptions, or maybe clear cookies on browser close, so you have to sign in every time you want to access those places. add more friction n stuff, and with enough time, you hopefully be less dependant on it (´π｀)