Intermittent Fasting but for social media.
There’s a huge dopamine change between once-a-day (or week, you do you) and responding to every goddamn notification all day long.
Even better, have a comms phone and an apps phone and keep one on you and one at home.
Most people can afford a second used phone off eBay (keyword: “unlocked bootloader”) that can run LineageOS (or Calyx, you do you) and if you don’t have the skills, find a friend or local tech business to help. There’s even some for sale preloaded on eBay. There might even be one in your drawer (unless you have a Verizon phone).