Happy to. It requires being willing to change anything in your life to make the whole thing better. That is frightening. A smartphone and social media can end up being a kind of security blanket, it gives you a cheap dopamine hit, so remind yourself that cowboys did without not long ago. Religious Jews still give it up for a day and a night every week, getting together to eat and talk face to face, and maybe play a board game. It means being willing to reorient yourself so that you have a different circle of friends. That does not mean that you are giving up on your current ones! You might try different things and find that you find meaning in boxing, doing something physical in your neighborhood, or making a craft or music. When you set boundaries up front - "hey, I won't be using Insta, but we can still make plans by phone/email, rehearse, play these gigs, and post our recordings to Bandcamp" - you will discover who is good enough to allow into your life, because they respect your time by keeping appointments.
I grew up with SM my whole life. I discovered that in a way became my safe space. Meaning that when i want to procrastinate because i fear doing something ( fear failure. Like right now that i want to study for my exams) i turn to that. When i close the tabs i feel a sense of what i will do now and i major FOMO. Maybe i built up an behavioral addiction. I don't question browsing on fb, twitter, hn but i question why i want to read this book and if it's pointless.
Personally I use an app/domain blocker on my android phone, and I block social networks from /etc/hosts on my laptop, I also use the command "chattr +i /etc/hosts" to make it harder to unblock the social networks I blocked.
Now the only social network I still use is Linkedin.
But I also "waste" my time on other stuff now, so I don't know if it's better, the brain always find new ways to procrastinate I guess.