Finishing my PhD I kinda did this same disconnect. Only really getting news by word of mouth or maybe weekly checking Reuters front page. Effectively quit Twitter and BlueSky. It's about a year since I started and I don't regret it for a second. I rarely feel like I've missed something important. Honestly, if it it's important then people will be talking about it.

I'm on HN more now and honestly a bit disappointed with myself for that but even here is less baity than social media and news. It's easier to select topics as well. I just feel myself get angry when I get on those platforms and it reminds me to get off.