[rg111]

This is what ever worked for me. I block social media to one time slot per day, and it is of 30 minutes.

I never use social media outside of this slot.

I enforce it even when I have nothing else to do- like waiting in a queue or waiting for someone.

I do something else, or stare at the floor rather than pulling up my phone and opening a scroller.

This has had more benefit than just saving time. Attention span has gotten better, focus has improved. It sounds BS, but you can verify this yourself.

I have learned about it in Cal Newport's book Deep Work.