Delete all social media apps from your phone, and hide safari.
Only access any platforms via Firefox Focus - browsing sessions are ephemeral, so you need to login each time. This added friction basically solved it for me.
I think you're missing a trick here purely focusing on waking seconds.
Demis explains this beautifully in this talk here:
TLDW:
The brain replays memories stochastically during sleep, and replays them OOMs faster than they were experienced. This "multi epoch training" allows the brain to learn much more from the environment, and it can prioritise salient experiences.