There's a lot of good literature and help out there.

I wrote this [1] specifically to help you understand some of what's going on - well, at least some views for those of us who feel passionate about technology but sometimes have unhealthy relationships with it.

You already touch on many of the issues in your post. I have submitted lists of other books here too (search through my history for Cal Newport for example) that deal with tech overuse, addiction, hoarding and so on. Hope it's useful.

[1] https://digitalvegan.net