I highly recommend reading Digital Minimalism, which deals with exactly what you are talking about. It's a great and inspiring read, even if you don't actually go through with it.

From what I remember, it mostly talks about how to approach any kind of technology as a tool, though a pretty simple process - honestly think about what your goal is (networking, getting information about new topics, keeping up to date on events...), and properly decide whether the technology is actually The Best way how to do it, while minimalizing any drawbacks.

Some examples I remember are:

• I have to use social networks to stay in touch with my friends and family. - Is that really the best way? Isn't it better to make sure to visit or call them regularly, so they can tell you what they have been up to, instead of you passively seeing it from soulless posts? If your goal is to have a meaningful connection with them, is chatting in a group-chat the best way and better than talking less often, but in person?
• I have to stay up-to-date on news. - Is endlessly scrolling through clickbait articles for hours the best use of your time? Wouldn't just subscribing to a physical newspaper/journal, that you get to read every day/week/month, accomplish the same thing while also saving you an immense amount of time?
• I need to have a smartphone so I can be reached at any time. - Do you need to have a smartphone for that? Isn't dumb phone way better, since you don't get distracted with other stuff? And are you sure that you have to reply immediately, and it won't wait until the evening? Will setting up regular 30 minutes per day, to check and answer your personal mails/IMs be sufficient, and if someone needs to reach you immediately, they can always call you.

Most of the arguments in the book were thought-provoking, and from what I've tried implementing, it has made my life a lot better. For example, switching my phone to a dumb phone (and carrying a powered off smarthphone that I can make a hotpost for, if I really need an app for something) made my away-from-computer life a lot better and peacful, and it was really easy to get used to that. Once you start considering anything you do on a computer from the pragmatic point of view, and ask yourself what your goal is, and if there isn't a better way - the answer usually is yes, there is.