As I wrote in Politics is not for me, I invest an unhealthy amount of time researching about this topic.
We all know what we need to stop, but it is not always easy.
The first step to change is to realize that something is wrong and the second step is to take accountability in your hands.
Accountability could be as reward and punishment or something else.
For instance, when you stop reading the news for 1 month, you can do something you really enjoy.
But also, you need to plan daily rewards, because one month from now is an extremely long time to check if you are doing the things you said you will or not.