Be less interruptible
Limit the amount of interruptions you get on a daily basis. By simple doing an experiment for the next week you can find out once and for all if you are missing out on important things, or not. Social media embraces the fact that we are Pavlovian creators. As we receive an intermittent notification that serves as a cue, a big dopamine spike can be recorded before you even attend to it. As a feature; not a bug: sometimes these notifications are nothing important nor urgent. That is even better because it is even more addicting. Now that there is uncertainty because of variability, it is even more effective in getting us hooked than it would be if we were fed a constant stream of rewards.