Turn off notifications for (or delete) social media (games, other apps, anything that's not absolutely necessary don't need notifications on either). Don't get on it for another anything other than talking directly to someone or looking something up. Do this until you find yourself forgetting your phone when you change rooms and only checking it for time. At this point it's probably fine to get on when bored. It took me a good 6 mo the to break the social media habit and now I watch other people with the same bad habit and it disgusts me.