Intentionally consume valuable information

Audit all the information you consume and categorize it
Write down and group the information you consume into 4 categories: Useful, Balanced, Entertaining, and Trashy information. Include things like the apps you use, websites you visit, books you read, movies you watch, and so on. Do this for a few days and you’ll notice which information is beneficial and what you need more of in your life.

Eliminate information that doesn’t benefit you
Choose 2 things that you consume that don’t add anything to your life and ruthlessly eliminate them from your attention. It can be a TV show you binge-watch, a social media app, or a book that you mindlessly read.

Add a few more valuable things to your life
Read a new book, take a useful course, or consume more complex information that can take your life to the next level. Add one new item for every worthless thing you eliminate from your life.

Be intentional if you want to bum out
If you want to binge-watch a TV series, then plan for it in advance. Decide how many episodes you’ll watch, the snacks you’ll eat during the show, and what you’ll do afterward. This way you can avoid the guilt of consuming entertaining information.

Consume information that’s outside your normal boundaries
For example, set your browser homepage to open Wikipedia’s “Random article” bookmark. Go watch a band you’ve never heard of. Take a class in a fringe subject such as quilting. This will force your brain to make connections in a new way.