You are being manipulated, and you need to fight back. Apps and websites want you to stay as long as possible, and they are employing well-researched brain-hacking tricks to make you spend more time than you intended.
TikTok is famous for taking attention-trapping to the next level, but today, the AI chatbots are moving the game up another notch. Notice the evolution of ChatGPT: First, it just gave you what you asked for. Then it started ending all answers with a friendly offer, “I can also get you…” Now they don’t offer you the option to continue; instead, they present you with an A/B choice: “I can get you A or get you B, which do you prefer?” Notice that the option to end the conversation has disappeared.
Your defense is to engage your conscious System 2 (cf. Kahneman) to set a limit. If you just let your automatic System 1 loose, you will be dragged down one rabbit hole after another.
Whenever you decide to spend some time on TikTok, YouTube, Twitter, Facebook, SnapChat, Instagram, or ChatGPT, set a timer. If you are accessing on your phone, use its features to limit the time spent in each app. If you are accessing through a web browser, install a browser plugin.
You only have so much time, and evil people are out to take it from you. Fight back.