The side effects of an amazing technology.....but the technology is still amazing. I wouldn't interpret it as overrated at all.
When something comes along that can be misused so easily, then it takes a conscious effort to avoid misuse. It's the same with cars, processed foods, or any modern innovation really. Be the change you want to see. Reject social media. Turn off pretty much every phone notification. Have screen free time. Socialise without screens. I'm trying to do all these things. It's difficult when no one else is interested in following suit and I just get excluded when I'm not on the platforms everyone else uses.....but I'm trying to gather a circle of people who are aligned in this way of living.
Lemmy doesn't have that much content. It is easy to get through relevant content of interest pretty quickly. Then there's not much point in going back till the next day. I haven't felt the need to uninstall the app.