At the beginning of March, I went cold turkey on most social media (I still allow myself HN and a guitar player's forum), and completely cold turkey on using my phone for these things - I have to use an actual computer. I put Kindle where Facebook used to be on my phone, and always have a book on it that can be read in small bites for those "OMG I AM BORED FOR TWO MINUTES" moments, and I carry a Kindle Paperwhite with longer-form reading for lunchtime and such.
My brain feels amazingly different. I'm more aware and happier. I'm getting more work done. My stress levels are way down. My book-reading rate has at least tripled.
This article refers a lot to Cal Newport's excellent Deep Work, but I wish it also referred to his more recent Digital Minimalism, which is full of useful advice for limiting the ways social media and instant messaging undermine our productivity and happiness.