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Don’t use social media or news sites when you wake up, or before bed
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Block notifications from social media and news sites, or uninstall altogether
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Set time limits (like with leechblock-ng on desktop, or with simple alarms)
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You probably don’t need to read the news every day to be reasonably informed
I just overuse parantheses instead, as you noted. You know you’re rambling when you have several layers of them, like I’m writing a conversation in Lisp.