u can "touch grass" without going outside there are other things to do without going outside besides being mad at the shitty part of the internet maybe try to find new hobbies, there are even things to do on the internet that dont involve social media, or range bait content, watc some movies, read some books, read some non political (or maybe differently political would be better) like science news.

but besides that u stop engaging with content by just doing it, the algorithms for all social media and content websites just feed u waterver u click on/watch if u just ignore that stuff it will disappear from ur feeds, so just find other stuff u actually like to watch and specifically search for it and ignore "recommendations" as far as reddit goes dont go to r/all just look at specific communities that u like.