One aspect that you might want to consider is not to ask "why am I wasting my time" but "why am I not in control over how I waste my time". Or maybe "why I'm not happy with how I waste my time". Or, even less judgmental: "Why I'm not happy with how I spend my free time". If you look at the comments here, most people who don't have this problem just don't get it. "Just be less judgmental with yourself." But it's not about that, is it?
When you watch something like "The Bachelor" every day together with your girlfriend, some might consider that wasting time. And maybe it is, but I wouldn't consider it problematic. It's limited to one episode per day. And when you're watching it with someone else there's a social aspect to it. Ultimately it might not be valuable. It won't make you smarter, hustle harder, or improve your life. It's not a worthwhile endeavor. But I still wouldn't consider it problematic.
So that's one hypothetical situation. Another is when you open up Reddit because... well, that's what you always do while eating. And then keep scrolling /r/all for three or six hours, and go to bed at 3. What I consider problematic here is that the decision of what I feed my brain is deferred to a website. And that sometimes I have a hard time willing myself to stop.
So I don't think it should be about wasting time, because that derails the discussion into what is considered a waste of time and what isn't. That's a question everybody should find their own answers to. The issue is that you're not happy with how you spend your time. It becomes problematic once you can't control your usage, can't stop once you start using, and feel like you're no longer in control over what you're watching.
Thank you for posting by the way.