Start by noticing when you open social media without planning to. Perhaps it happens when you wake up, between tasks, or just before bed. Recognizing that moment lets you choose a different response.
Try a short pause before opening an app. Ask yourself what you are looking for: information, rest, connection, or simply a change of pace. Sometimes you can meet that need in another way.
Adjust notifications and set specific times to check social media. The aim is not to avoid it completely, but to decide more clearly how much time you want to give it.