This reminds me of all those subreddits of people asking how to quit reddit :). There's been periods where I don't check HN much at all for a few months, but I notice that when I "stop checking these specific time-sinks" that really just treats a symptom and I still waste a good amount of time, just on other sites. The only real way to quit is to be intentional about what, specifically, you want to fill the regained time with. I don't have any studies handy, so this may just be conjecture rather than actual science (as if anything else exists online), but it's often easier to make a "positive habit" such as reading 20 more minutes per day than a negative habit like "don't check HN".
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