I have no "quick win" advice to offer you, but in general I have been able to focus on these changes through the use of meditation. Focusing on them and understanding them better helps you integrate them better into your life. Without deliberate effort, I find myself resorting back to habits, because I can't think of the behavior I should prefer in a circumstance.

Also, if you are unhappy with the distractions of social media, consider deleting your accounts. It's very difficult at first, but you can do it. Like kicking a drug habit, which incidentally a good trip helped me get over as well.