If you want to change/reduce a bad habit, make it a bit harder. For example, if you want to reduce the amount of time watching TV, remove the TV from the room, or at least, remove the batteries of the controller.
I’ve been doing this to reduce the meaningless browsing while working. I use the leechblock NG chrome extension and block websites like 9gag and facebook for 20 seconds. This is enough to remove the automatic opening of these websites when blocked while working.
I uninstalled instagram from my phone as well.
This advice came from the book Atomic Habits that I’ve listen on Audible
I feel it works well for me.