I had a much more similar experience (still have a bit of it) especially when I add those from Whatsapp, Facebook and telegram groups. So, I did like you mentioned above. I withdrew from most of them. I left all Facebook group and only a few discord and telegram groups. I muted notification from the remaining groups, so I don't get called up when someone drops a message. Muting notification will help a lot in physically restraining yourself from jumping into conversations when you are supposed to do something else.