one of the best things you can do is disable all forms of mobile app notification from twitter, facebook, instagram apps.
do not enable anything that brings itself to your attention and requires an action like swipe-down from android top menu, look at notification, possibly click on it.
only view the content of whatever is in the app when you specifically choose to open it.
I find these days that I get much more value out of a private signal chat group that has about 50 people in it, all of whom have notifications for the group turned off and leave messages/post things asynchronously (almost exactly as you might see people using IRC for in 1998), than the big company run social media. At any given time there might be 4-5 active people in it since everyone is busy with careers, real life, and are spread out across almost all of the world's timezones.