Use Firefox with maximum tracking protection and use a PiHole with FTL as your DNS to block advertisement. Add uBlock Origin for the occasional cookie and WebRTC denial.

Then social media will be so broken, you'll automatically get so annoyed at it that you will just stop using it. Even youtube forces you for around 10 seconds to wait in a loading loop every damn video, just because they use anticompetitive measurements against Firefox users.

For the important things that you want to watch, I recommend minitube. It's using yt-dlp and mpv behind the scenes, and its interface is designed so you have to actively subscribe to everything or actively have to search for everything (e.g. when you want to learn about something there's no distractions on the way there which is super neat).

My smartphone is stored next to the toilet during the day, in airplane mode. This way I use social media only while pooping. After all, shit has to go where shit belongs, right?