I "solved" this by using a black and white screen always and just checking social media on a web browser on my computer whenever I feel like it - usually once a month or so. Its great because I can turn off the black and white for pictures.

This isn't a real solution because you still have to take deliverate action and you're still just trusting your own behaviors. But, it's a great middle ground.

For social media - you don't actually need the apps. Like, at all. They work just fine in a browser and they can't send you notifications that way. So just delete them altogether.