I think I figured out the dynamic at play here

Its basically that context switching is costly and since the internet has our attention/context switching spread thin between things like admin/messaging/learning/etc constantly we make our bandwidth really small so usually by the middle of the day our brains are fried if we changed contexts a lot even if we didn't do much, and what's worse is that to compensate for feeling like we didn't do much we may just doomscrolling more to feel like we gained something so it just spirals and gets worse unless we do something about it.

What I suggest we do is recalibrate to having our baseline be as dead simple in terms of relaxing as sitting still staring at the wall or something, doing almost nothing, and then if we want to do something it should be something that we can steadily do for a couple hours at a time, anytime we have something to do later such as socials on a phone or something to google later we should note it down somewhere and eventually we create a todo list of those sorts of things that will last a couple hours so that we can do that without much context switching, and if we still need to recalibrate we can always stop and be still for some time.

At first this seems less fast but it is actually more fast because you gain more higher quality time in which we are working more efficiently at whatever we may be doing at any moment.

We aren't getting dumber by using the internet, we are just getting very biased towards information overload.

This can even lead people to developing weird reward cycles that look like autism as well as people doing a lot of things at once so people call this adhd. We can use meds to increase bandwidth, that's basically what ADHD meds are doing, closing the reward loops so that bandwidth is freed up, what very few do is learn to close the reward loops themselves and chunk similar things together so people functioning normally look like they have superpowers as a result.

As a result of doing these things I see my hrv increase due to stress relief because I'm not taxing my brain extra hard all the time and my sleep quality increase because there is not anything being carried over into sleep to be processed which also means dreams get an all around boost as well as clearer thinking throughout the day because I'm not taxed constantly. Doing this even slightly seems to show a lot of positive things just even a day later.