My solution to this was substitute one thing for another. E.g. instead of visiting Facebook, I visit hacker news. But since I just hate most of the posts, comments, ycombinator and dang personally, I tend to spend much less time here. It’s less engaging than flashy Instagram, Facebook, or real news websites, so I’m less addicted. Over time, it’s easier to fight the smaller addiction. Given this HN example, I still can spend hours reading comments to some active topic, but when I see some sheer stupidity, I realise ‘hey, I’m just wasting my time here!’ And it’s easier to close the tab and go back to the real world.