Ask HN: Throttle Social Media

i have tried now various ways to reduce the time on social media.

Like screen time, which is useless since it tries to "block" the site and dose not allow me then to write to my friends. (and u need 2 clicks to bypass this which is now part of my habit, I have not removed it because this will take more energy than just these 2 clicks)

I tried to use DNS blocks, but the it has the same problem.

So my idea is that not the content or algorithms are the problem, it is the speed and the occurring instand gratification.

I would like to ask what would be the best way to slow down, for example instagram reddit HN.

My idea would be a VPN, since it needs to work on my iPhone to.

I cloud set up firewall rules that speeds down certain IPs to 50kb/s. BUT I need the IPs from the entire networks which are many and my change. And it need to just work automatically, without future intervention.

My idea was to build something like a DNS interceptor which inserts the IPs and inserts them into the firewall. But this seams to be a lot of work?

So tell me HN, what do you think would be the best approach?