Regarding the social media part, hugely recommend revanced, for those in android.

My Instagram app (besides showing no ads) shows just the stories and feeds of people I follow, chronologically. Just a couple days this way will make you realize how little content there is, my friend's Korea trip has been the top one for like a couple weeks already.

Then you can get the DMs to avoid FOMO and realize how antisocial the whole thing is.

No idea if it works for x, I left that long ago and everytime I've checked out of curiosity I've been shocked at the absolute cesspit it is.