i don't have social media but i browse lemmy a little too frequently for my liking so i started using the screen zen app. i limited my use to 2 hours per day, which can be broken into 15min intervals.
so when i try to launch sync a screen pops up and says "0/8, is this important?" and waits 5 seconds before i can say unlock, or don't unlock immediately. the result has been fantastic, i use it like 3 times a day for less than 15min each.
the thing about the timer is it doesn't stop if you tab out of the app so you either consume the allotted time in one sitting or it just goes away. which at first i thought was a bad thing but turns out being forced to use it in one go makes it feel more like a chore so you don't even wanna do it.
if you have an impulse problem with social media i think this type of app could help a lot.
I'm at work so no time for social media