A "DNS" helps me...
I block connection to stuff I'm addicted to/spend to much time on. "Face Book" is Perfect example.
I don't want to delete my FB account because I think FB Marketplace and some "Groups" I'm in are a useful tool... So I blocked Everything FB on my DNS. If I really need to get on FB Marketplace for a real reason then I'm forced to go through the annoying process of logging into DNS, change settings, logging into FB, 2FA...
Then make sure to set everything back when I'm done.
Making as much friction as possible.
This will not be a solution for all apps but might help for some things.