Ouch, that's rough. Yeah, this isn't to say that modern dating is perfect by any stretch of the imagination. I actually addressed some of this in my recent piece on how generative AI poses a huge threat to the online dating world and offered some concrete solutions. One thing I found helped back when I was dating many, many moons ago, was setting time limits. Ie, I'd only allow myself to use a dating app during one hour per day to check for matches, that way, I wouldn't think about it the rest of the day. It's easy to just use the app a lot and get lost in it, as it is with all apps. Here's that piece in case you wanted to check that out:

https://medium.com/sexography/generative-ai-threatens-to-topple-the-online-dating-world-8981cd9db120