I don't have much self-discipline, but if I did I would disable notifications and time box a couple hours for sharing things/ replying. I think a lot of the issues are from consumption more than sharing.

That being said I use to have a lot of engagement on my twitter account and I got to the point that posting would give me anxiety because of the possibility of negative replies despite whatever I said being mundane. Also watching others get "exposed" for certain behaviors gave me anxiety as a somewhat popular person in my social network. I wanted the engagement, but after I got it I found out it wasn't what I was expecting/wanted and stopped.

I guess I didn't really have a secret as much as just learned the hard way.

edit: couple hours per week*