It takes a lot of discipline to do it, but I would recommend checking your email (and the CR and the news sites) just once or twice a day. There’s usually no need to be checking these things constantly — even your email. You could easily get by with checking news once a week.
I’m trying to implement this advice myself (though my at-times frequent posting demonstrates that I’m not always successful.)
There are so many things that would be better to do. Do you get regular exercise, especially aerobic exercise? Try going for a brisk walk in nature for an hour each day, and if you’re up to it do an hour of hisbodedus at the same time.
Make a fixed time to study Torah (whether hashkafa, halacha, spirituality, etc.) every day, and learn things you haven’t learned before.
Consider spending an hour or two each day on a new hobby, like learning a musical instrument or developing a marketable skill. Volunteer with a chesed organization.
Anyway, just some thoughts! Hatzlacha!