If I were to write an internet health guide, it would start with:
“THIS IS NOT YOUR FAULT. YOU ARE INCREDIBLE. THESE COMPANIES ARE BAD AND THEY'RE RUINING EVERYTHING. BUT YOU? YOU'RE WONDERFUL.”
Then the guide would say that it's alright to want to be online, because connection through the internet is good-as-hell. I'd only ask for one thing from the reader: to stop waiting for these companies to get better. Instead, learn enough technical skills so that you're no longer reliant on them.
“You already have all the tools you need, so let's sharpen them!,” the guide would say.