This post speaks to me. I don't know if this is still relevant to you, but I have a couple of strategies too... I am not the best, and I'm currently in a high uncertainty situation and my internet usage is high. I write 2-3 longer reddit posts per day and it distracts me.

These are three strategies I use to somewhat moderate it:

1) 3 small things. I tell myself I can do 3 small things, then I can browse. The 3 small things could be to wash a cup, wash a spoon, wash a plate. Done! Browse without guilt. Or it could be washing the cup, getting the desk in order, starting to research the thing I needed for work. Small steps. With 3 small things it's 50/50 if I continue doing healthy/productive/useful things. Sometimes one of those 3 small things is lying on the couch for 5 minutes and noting down my thoughts and emotions. Surprisingly helpful.

2) One cheap phone that I use for calls/as MP3 player/for Audible. I use it to listen to audiobooks when I take long walks or go to the gym. I have set it to black and white mode. There's no sim-card in it, I have deleted or hidden the browsers and haven't downloaded messengers. No connection to E-mail too. Also Audiobooks that have nothing to do with trauma or similar heavy stuff.

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2) An object in motion tends to stay in motion. And just trying something often leads to something else. I had peak loneliness in december, and on an extremely low day I searched for courses and events and booked a couple of classes to try and learn some new things. Pottery was too expensive, the communal gardening project was overrun, but I stayed in a weekly singing class that lasted 2 months and enjoyed it. That lead to a cascade of events where I joined a weekly choir. The choir had an appearance at a small local festival that also had free dance lessons. Turns out I enjoyed the music, so I continue doing that. There are dancing events 4 times a month and it isn't too expensive, so I go with that. The people there are nice and attractive, so I ditched the online dating hell.