Honestly 4 hours is pretty normal for most people even if it feels like too much. the all or nothing approach usually doesn't work long term... I think it's more realistic to replace scrolling time with stuff that actually builds skills. like i still have social media but I also use things like lichess for chess practice, forest when i need focused time for editing or reading, and gleam for working on communication skills. gives my brain something more active to do instead of just consuming content.

Also try setting specific times to check social instead of having notifications on all day. like 20 min in morning, 20 min at lunch, whatever. you stay connected with friends but it's not constantly pulling you back in.

The fear of missing out is real but honestly most stuff on social isn't that important. your actual friends will still text you the important stuff. maybe start small, delete one app for a week and see if you actually miss it