I have young kids. There is A LOT of this sort of pressure and sentiment - that using a computer/tablet/phone is somehow inherently bad and harmful. My kids love watching TV but I am fortunate that they also love imaginative play with traditional toys (teddy bears, Lego, cardboard boxes etc) more and they only watch shows maybe 1 or 2 hours a month. I think it is because we don't have a physical TV in the house - there is no looming huge black rectangle in the corner reminding them all their waking time (we adults just watch netflix/whatever on a laptop after bedtime for the kids).
I think this is part of the problem. It's not screens that are bad, it's what you do with them and how you use them.
Just turn notifications off. Just don't look at twitter/Facebook/tiktok. It's not hard to just not use the brain rot stuff. I get it you are addicted - I guess just be thankful it's not alcohol or cigarettes. Get help for your addiction.
But I do not understand why on earth you would not use these amazing, life-improving, wondrous tools? Like if you needed to hammer in a nail you refuse to use a metal hammer "because technology" and what? you just bludgeon it in with your fists instead? I do not understand this rejection of hugely beneficial tools and technology that has made our lives so much easier.