I suck at this myself, so take this with a grain of salt: I recently set up my screen time restrictions on iOS so that social media is shut off during standard work hours. That’s because I work from home and often use social media to distract myself from actually working. But you can set up restrictions like that around the times that you want to be distracted less. Any step is a step in the right direction. You got this!
For me, I had to go cold turkey and deactivated my Facebook. It helps that now I only check Instagram. Set a timer and say you'll enjoy the heck out of one social until the timer goes off.