Would it help if you tried cutting back on your internet/tv usage in small doses? Even if you watch 15 minutes less of TV and read instead, that's better than nothing. Or you could exercise instead of watching Youtube videos for half an hour.

What I like to do is my chore/reward system: I'll allow myself to watch 20 minutes of a show/Youtube videos, then make myself do something productive. That could be exercise, washing the dishes, organizing stuff (I just moved recently and there's a lot to unpack!), scoop out the kitty litter, laundry, etc. Something that is useful. Then I reward myself with some video game time, then do another productive thing, and so on. I hope that makes sense but it helps me personally.