>USE the internet, don't to let it use YOU.
There are several multi-billion dollar enterprises who spend all day every day trying to make their products more addictive (in your words, using YOU).
It's unlikely a meaningful number of people can pull themselves off of the dopamine treadmill by their bootstraps.
It's not that they can't per se, they just don't care that much.
If enterprises can do that, then so can evil state actors. The only conclusion is that we have to shut down the internet.