Adding one thing - I added a network-level speed bump: my router cuts internet to my phone at 11 and I keep cellular data off overnight, so mindless refreshes don’t load. I also have a bedtime automation that starts an audiobook with a 15‑minute sleep timer and locks the phone into that one app with app pinning/Guided Access, so there’s nothing to scroll. When the book stops, I’m usually asleep; if not, the friction to get back online is enough to break the loop.
I chased this for weeks and it turned out to be plain old radio interference. Bluetooth and 2.4 GHz Wi Fi fight each other, plus USB 3 gear can be noisy. I moved my PC Bluetooth antenna away from a USB 3 hub and an external drive, switched my router and Wi Fi adapter to 5 GHz only, and changed the 2.4 GHz channel to something less crowded. Also disabled USB selective suspend in the power plan and unchecked the power saving box on the Bluetooth adapter in Device Manager. Instant improvement. The dropouts stopped unless I was standing right next to a microwave.
