Yes, I slowly unwound everything over time. Just realize it will be a slow gradual process and I think it's best to be patient with yourself.

This is what worked for me:

- Every week I unsubbed a subreddit until eventually there was only one left. It was so boring I stopped visiting Reddit.

- I installed an extension for Facebook and slowly unfollowed every one.

- I stopped posting to Instagram. Eventually stopped posting stories.

- Uninstalled Facebook and Instagram from my phone.

- Don't have TikTok, Snapchat, Reddit or any apps on my phone.

- Started using https://www.beeper.com so I can still chat with people on Facebook or Instagram.

- I turned off all notifications except vital ones (mentions on slack emails)

- I turned on screentime for news, financial stuff, everything really. Put it all for only 5 minutes a day.

This all has dramatically helped.