1. Acknowledging the problem
There is little chance to overcome this until you acknowledge this is an issue for you, is causing you anxiety and is stealing your valuable time.
2. Nightly social site diary
Every night, the last action you should do on your cell phone is enter into a memo the five most important things you found out about from social media on your smartphone that day. You will quickly discover the list is comically small and has few items on it that will lead to more success and earnings. This is a technique to train your mind so that when you go to visit a social site, you will be thinking, “When was the last time this social site provided something useful?”
3. Schedule social media use on your phone
Other than answering a text, WhatsApp, Facebook Messenger, etc. or a phone call, schedule a handful times per day (use a calendar-type alert), when you will check social sites, engage and post from your phone. Add in the phone check when you wake up and before you turn in for the night, and you have six social site sessions a day.
If you catch yourself opening your phone at any other time, for any other reason other than communication, stop yourself. This will be hard at first, you may even slip, but soon this will become your new habit.
4.Time limit of one hour per day
During the six times you actually use your phone to be on social sites, set a 10-minute time limit. Use a timer on your phone if necessary. When the timer goes off, put your phone away! This will provide you with an hour on your smartphone for social sites every day. That’s almost one full workday per week.
5. Human-to-human engagement
At least once per day, when you are out in public, if you get the urge to use your smartphone when it’s not a designated time, turn to someone nearby and ask them how their day is going or ask them if they have heard anything new they’d like to share. You might find the act of engaging another human uplifting or beneficial, and you might even find out something you would have missed had you been on your phone.