[LinuxBender]

In my opinion the issue is with too cumbersome, willpower and quickly undone conflicting with one another, otherwise it would be easy to do in uBlock Origin in "My Filters":

    #
    ||ru^
    ||sy^
    ||ir^
    ||cn^
    #
    ||google.com^
    ||gstatic.com^
    ||zip^
    ||theatlantic.com^
    ||techdirt.com^
    ||squarespace.com^
    ||deepfence.io^
    ||carbon.now.sh^
    ||politicopro.com^

All the other methods I know of would require rooting the phone and either modifying the hosts file as you mentioned or adding static routes but that would be even more cumbersome than editing hosts. It sounds like you may need a different phone or perhaps a phone that can't even browse the web. The closest thing to a middle ground I can think of is to uninstall all web browsers from the phone but if the phone is not de-Google'd then some things may break.

You may need a friend that can force you to stop scrolling the web or make you do push-ups every time you open a browser. A drill-instructor friend that will forcefully intervene so to speak. Intervention. There is probably an addiction facility that is no stranger to cell phone additions can could help?