I don't know why you got downvoted. It's both simple and hard.

I quit facebook back in March. Yep, some people don't talk to me anymore. But you know what? I talk with other people more, and I'm enjoying those relationships more.

It's also hard; this is a top-of-class addiction. There's nothing easy about rewiring the reward circuit of your brain. And definitely Facebook, work email and in my case ycombinator news, are wired in to the reward circuit - for the relief of boredom, or even the relief of hard work (or the appearance of that relief anyway.)

This may work well for you but there are somethings that cause you to have to check email and Facebook for fear of external consequences which is what the OP is saying. For example Hangouts makes me lose at least half a hour of productity a day but if I uninstalled it and never checked it then I would never talk to all of my friends on Hangouts which is not a trade-off that I am willing to take. Same for email, if I stopped checking email on my phone I could lose my job because it requires prompt responses to emails and I like my job and not willing to take that trade off. But then I am stuck with this phone that also contains all of the other things a phone can do and rob me of my attention that way. It's a Catch-22 of productivity.

I really don't understand the hate for facebook, it really is what you make it. For me, it's a glorified messaging app and nothing more. Well...Maybe also a museum of my less than attractive younger years.