I went through a mild version of this a few years ago with my Instagram- I kept comparing myself to girls on there and I KNEW it wasn’t healthy for my self esteem, so I took a break where I wouldn’t go on but I could still see the notifications which really helped me. Because I had to use my willpower to not go on because I knew it wasn’t good for me but I still had the option to if I chose to so I was kind of taking the power away from it. That prob doesn’t make any sense lol but it worked for me and I still occasionally do it now
Honestly I had to delete all my socials. It was an addiction that was a huge distraction at best, and self-harm at worst. At first I felt really claustrophobic and weird, like I was missing an arm. But after a few weeks it felt good to just have peace and privacy.