> It feels like the only solution is to go live in a forest, and disconnect from everything.

As much as I approve of living in forests, you don't need to go that far. Tech bros are fond of things being "frictionless," so add some friction. Delete the social media apps from your phone and use their websites instead. Don't bookmark the sites, but make yourself type in the URLs each time you want to visit. If each visit is intentional, instead of something you do automatically when you're bored, you'll have a better experience.