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This is a great question! I'm going to be honest here and admit that I often fail at disconnecting from social media (predominantly just TikTok). But I am trying harder to set boundaries and give myself a break! I think the only thing that really works is being physically away from my phone. I set time aside where I read a book outside, or cook something in the kitchen and leave my phone on charge in my room. I've tried setting screen time limits or deleting apps but I always just bypass them. But if my phone is nowhere in reach then I'm often too lazy to go get it. I allow myself to still keep my Apple watch on as I have a fear of someone urgently needing to reach me and I think that stops me from feeling anxiety being away from my phone (but obviously, I can't really watch TikToks on my Apple watch so it works out perfectly). I think that keeping busy with meeting up with others in real life as well as going on outings also helps - I can't really be doom scrolling if I'm out to lunch with someone.