Make it hard to login to social media. For example, setup 2FA via a hardware key, keep the key at home (or other place that’s hard to access throughout the day)

Make it hard to login to social media. For example, setup 2FA via a hardware key, keep the key at home (or other place that’s hard to access throughout the day) and then logout of the site when you feel you’ve reached your “dose” for the day. That ways you can’t just log in every time you crave a hit for a day. Think of this like an alcoholic who always carries a flask — getting rid of the flask could be a good first-step in controlling the addiction.