This may sound flippant, but one real option is to just quit doing so and not start again.
Maybe it's not obvious to you, but many of your real-world colleagues and role models don't visit HN or anything comparable. And they're still working at the desk next to you, and in the office you aspire to have some day. For all that stuff like this might feel justified or even necessary, it's not. And if you're finding that it introduces difficulties into your life or psyche, you are entitled to and capable of quitting altogether. You don't need to try to moderate it.
(And frankly, I personally don't even know what you're doing on GitHub so compulsively. I didn't even realize that was a thing, if that helps speak to how irrelevant it can be.)
Maybe it's not obvious to you, but many of your real-world colleagues and role models don't visit HN or anything comparable. And they're still working at the desk next to you, and in the office you aspire to have some day. For all that stuff like this might feel justified or even necessary, it's not. And if you're finding that it introduces difficulties into your life or psyche, you are entitled to and capable of quitting altogether. You don't need to try to moderate it.
(And frankly, I personally don't even know what you're doing on GitHub so compulsively. I didn't even realize that was a thing, if that helps speak to how irrelevant it can be.)