You have to trick your mind into believing it's not a drastic change, otherwise the fomo will step in and you'll eventually get doubled down relapse episodes.

1. I uninstalled the mobile apps and turned on 'desktop site' view on my phone browser. That way I never really "quit", but the experience of scrolling comes with so much friction that I don't feel like opening it unless absolutely necessary. The added battery life is a bonus.

2. I reduced my feed with extreme prejudice. My fomo wasn't letting me unfollow pages, so I moved them to alt account/custom feeds/bookmarks. Muted the remaining ones except the handful friends I wanted to see updates from.

Finally, don't be hard on yourself. You're going against meticulously engineered data streams that have been perfected over the years with the assistance of top behavioral scientists.