I went from using the internet almost not at all for years, to using it every day all day long most days. I think the notable areas to avoid are the social medias/propaganda machines. Stay away from politics discussion is my policy, severely limit even the discussions that you agree with others about. Just let it be a footnote to your convo and not the whole thing. Make your jokes and move on, but don't get dragged into discussing or arguing about it. Not arguing with anyone online is a great policy. It is a net loss for all parties involved almost 100% of the time.
As long as you are spending time places that make you happy I see no harm in excess at all. I have had lots of fun over the past couple of years online. Just, you...