can it maybe turn off all social media apps or set a timer to get off my phone for a certain amount of time

You can set timers on your phone to make limits on social media. Changing display settings to black and white can also take away the instant gratification from social media. See if you can notice when you are on social media and swap the habit for something else like reading, meditating or looking outside. See if you can keep noticing when you are on social media for too long and picking up another habit. Celebrate when you do this and see if it makes you feel different.