Another option is to uninstall the apps. 
I guess that’s also good one.
Instagram : I installed it three times ever on different times, with intention to learn something new knowledge. but after like minutes I uninstalled it.
maybe I don’t get how it works, or it’s just it suddenly started showing lots of time waste contents the moment I downloaded.
Then I never downloaded.
I have a cousin’s kid aged 4, 5 I guess. nowadays even kids got addicted to it. In my time I don’t get to see phone , it was like miracle. I got my first phone in 10th standard at my birthday for performing better in exams
I can’t explain how much decrease her attention span is, like she is watching one youtube shorts, and the next moment she just scrolled and another one. and after like 5, 10 sec scrolled again.
If I snatch the phone, she starts crying and guess what I got scolded by mother for making her cry. 
I don’t usually tell specially kids to go study otherwise I might look like nerdy kid who whenever someone passed by go study.
I said let’s play Rubik’s cube, she said no I want phone back.
nowadays kids don’t like playing physical games, maybe some fault is of parents too. whenever their kid cries, they don’t spend even 5, 10 minutes on them by saying busy and just give them phone.
I tried different approach like let’s draw something, let’s play outside, let’s play chess, if you play I will give you candies. In the end she is insisted on phone.
well there are only few, literally only 2, 3 the one I know of that actually stay away from phone and like to play outside games.
I don’t have any social media apps , but that one youtube is enough to waste time if started watching shorts. I tried always to stay away from shorts, remove it but it gets back. I have ad blocker, but not on phone.
so I try to watch youtube only on laptop where there is ad blocker , if using phone just keep telling myself that for what purpose I came here search it and watch and close.
If I don’t, the moment I get deviated I don’t know myself for what purpose I came there in the first place, and then continuous scrolling happens in youtube shorts.
so I generally picks longer duration videos to watch, and if need to learn something just some web surfing and ai prompts.
I find Udemy Very nice when it comes to learning, the one most important thing is I don’t get deviated from it. Since there are no distractions that pops up in youtube.
or some online course.
well book is also a good way to learn. but I don’t have much physical books , and had more ebooks.
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That’s social media in a nutshell.
I’ve posted a couple of related links in this other topic, so I’ll link to those posts here: Digital Minimalism: "Why We'll Look Back at Our Smartphones Like Cigarettes" - #53 by Josh
Well, I don’t think so, if we ues it in a positive and productive way.
But, on the other side, yes, it can, it depends on how we use them. For example, if you are scrolling them all the day without any aim or any productivity, then they can absorb your precious time without letting you know.
Initially you start it for only 5 minutes and suddunly loose 50-60 minutes.
But if you use it in a right wat then it can be very beneficial for you as you can use it for Networking,leaning, technical and Professional research any kind of Marketing and community building and many more.
Eventully I will recommend you to turn off all nonessential notifications, uninstall nonessential apps.
Thanks