I started using the app a few weeks back. I try to always limit the length of my browsing sessions to avoid losing too much time.

I also have dedicated accounts for different types of content (movies and shows, language learning, parenting, history, etc.) so that I still maintain some kind of focus.

Also the Revanced version helps with no ads and limited tracking compared to the original version.

The best would be a Fediverse alternative, I know there is https://goldfish.social/ but it still seems in an early stage, hopefully it will get more mature in the future.