Top tip from using only high-latency satellite internet for long periods: add a significant delay to every request to problematic sites. As soon as the dopamine loop is broken, you'll find the wait so frustrating that you won't bother.
I imagine there are tools that will artificially slow down requests.
The lazy way would be to VPN somewhere as far away as possible and throttle your bandwidth. That would get you 250ms of round trip latency for free. In Antarctica we had up to 3000ms on a bad day. You learn to do stuff offline, build from source instead of download compiled binaries and use Kiwix. Nowadays it's less of an issue because you can ask LLMs questions and have them search for you and all you need to transfer is text. Much much easier than loading heavy websites.
I install the "Undistracted" extension in all of my Brave instances. In addition to having the ability to block arbitrary URLs it has many site-specific options like blocking YouTube recommendations or the LinkedIn timeline, all of which I ruthlessly enable. You can also set it to only work on certain days and times of the week. It's immensely useful.
I also pay for Kagi which has the ability to block certain domains from results. I'd imagine that blocking Instagram, Reddit, Youtube, etc. would also prevent rabbit-holing.
I started reading again. Which has been quite enjoyable after the initial bump of "reading is boring compared to <favourite new video content>". Also putting more time into things I know I find more rewarding. And sometimes, just doing nothing much is nice as a brain break.