It's a fair ask, my honest considerations:

- Tiktok: "I don't want or need this" -> Delete forever.

- Pixelfed: "I don't want or need this" -> Don't install.

- Instagram: "Still get a ton of value from seeing updates come in from family, don't want the option of getting deep into reels" -> Strict daily timer.

- YouTube: "Still get a ton of value from the network of content published to the platform consistently, don't want the option of getting deep into shorts" -> ??? self control.

The dilemma I have with YouTube feels like exactly what the OP's app is intended to solve.