Some good suggestions in here. Even the suggestions specific to the author's personal habits are portable to other habits. Worth noting that this is about more

Some good suggestions in here. Even the suggestions specific to the author's personal habits are portable to other habits. Worth noting that this is about more than just social media. It's about distractions in general and being specific about how you fill your time. Ironically, some of the most distracted people I've ever worked with had proudly sworn off "social media" long ago. Yet they were constantly buried in discussion forums (LessWrong, HN, Reddit, IRC) that weren't traditional Facebook/Instagram style social media sites. Whatever distinction you use doesn't really matter. More generally, it's important to be deliberate with the notifications you allow into your life and the activities you use to fill idle time. Both iOS and Android have facilities to limit notifications during certain periods. Use them liberally. Many apps, including social apps, work just fine with notifications disabled. I might check Instagram once a day and I can respond to any messages at that time. I'm not missing anything by using a poll instead of a push method for checking these.