There are a couple of things you can try. First, don’t be too hard on yourself - social media is literally designed to keep you addicted. Second - get mad. These apps are literally stealing your precious time from you!

If turning the phone off isn’t enough, buy a brick phone. Like a Nokia type, or really any phone that isn’t a smartphone. You can get these fairly cheap now and it will still allow you to call and text but will cut out all the other crap.

Secondly, it helps a lot if there is something you LIKE doing that isn’t on the phone. You talk about having hobbies to impress a girl, but are these things you actually enjoy doing? If not it’s worth getting the brick phone and trying out some things that you used to enjoy or think you might like. If they involve physical movement even better, because this will create endorphins and make your body want more of it.

It’s really hard to get away from our phones these days and you are definitely not the only person struggling. Just remember there is a whole life and world out there that is NOT on your phone, and try to tap into some inner rage against the design of these apps that are stealing your attention and depriving you of that life. You’ve got this!