here are some ideas you may find useful.
Stop watching and reading so much legacy media, even if you don't believe what they are saying, they are filling your head with messages to undermine your thoughts and actions under the direction of the government and the Behavioural Insights Team. https://www.gov.uk/government/organisations/behavioural-insights-team
Basically, the government is gaslighting you. https://en.wikipedia.org/wiki/Gaslighting
Always read or listen to news very carefully and critically, often news articles are not saying what they appear to say.
Always look out for weasel words - A weasel word, or anonymous authority, is an informal term for words and phrases aimed at creating an impression that something specific and meaningful has been said, when in fact only a vague or ambiguous claim has been communicated. Examples include the phrases "some people say", "most people think", and "researchers believe" https://en.wikipedia.org/wiki/Weasel_word
You will soon realise that most of the news that appears to be fact is in reality, an opinion, misleading or even downright false.
Do not believe all 'scientific' looking papers or studies on face value, some of these papers or studies are fake, they have the appearance of looking scientific but in fact have not followed the scientific method or are false or even parody papers for the author's own amusement or to test the peer review process, notable examples are 'the Sokal affair' by Alan Sokal https://en.wikipedia.org/wiki/Sokal_affair
and the 'grievance studies affair' by James A. Lindsay, Peter Boghossian and Helen Pluckrose. https://en.wikipedia.org/wiki/Grievance_studies_affair
Even if a paper has passed peer review it does not mean it's true, it just means that a few of the author's peers have agreed with the method and or result, there may be plenty of others that disagree.
In Short, develop and use critical thinking skills when reading or listening to information.
Ditch your smartphone, this is gonna be very difficult for some, but you give up so much information about yourself when using a smartphone, it's a distraction device stopping you thinking clearly, all your messages are analysed, not by a human of course, but but a computer algorithm or program, all the data on your phone can be analysed by Google or Apple, you are being tracked everywhere you go.
If you really need a moblie phone use a 'pay as you go' dumb phone, as basic as possible, a burner. (can still be tracked and data analysed, but not as much)
Stop using Google, Bing or Yahoo search engines, all your searches are analysed and the search results are filtered to give you the information they see fit for you to see.
Personally, I use DuckDuckGo https://www.duckduckgo.com
Email - disable 'graphics' or 'external content' to stay invisible, scammers and spammers send you a tiny graphics file that you will not see, but data is sent back to the sender if you have the default 'Show external content' or 'graphics' enabled, letting the sender know your email address is active.
Consider using an encrypted email account, like protonmail for confidential messages, with normal email accounts the messages are can be analysed for content and they can be hacked.
Defund the BBC -Stop paying your TV licence
Step 1 - Cancel your TV licence via this app https://www.tvlicensing.co.uk/cs/no-licence-needed/about.app (doesn't always stop the threatmail or goons calling) or Cancel your Direct Debit (I had to after I cancelled via the app)
Step 2 - Ignore all the threatmail (Store them safely in your bin)
Step 3 - Ignore the TV Licencing goons that may call, ignore the knock or just shut the door, do not engage with them, on no account should you use WOIRA - Withdrawal Of Implied Right to Access, this would mark you out for attention, just stay silent and close the door, making you effectively 'invisible'.
Step 4 - Have no contact with BBC, TV Licencing or TV Licencing goons.
Edited to add this...
The most important advice I can give when you cancel your TV licence is, never engage with a TV Licencing goon, they are just sales people working on commission, they have no legal right to enter your home or ask you questions, do not talk to them, never ever sign one of their forms for any reason, if they call, ignore them or just shut the door in their face.
All the best, clownworld