The Art of Manliness blog has an hour podcast interview with Mr. Newport who gives clear advise and a set of guidelines on how to take control of one's use of social media and why that is important for one's social well-being.
Here is what he suggests, with some Plinthos editing.
1. Declutter: do a 30 day boycott of social media.
a. detox: week 1 and 2
b. discover: week 3 and 4 to rediscover what to bring back with strict rules on when and how to use it, and for what purpose.
1) Turn off phone notifications.
2) do not use social media platforms on phone, but only on computer and with clear rules (e.g. once a day for 20 minutes and for a specific purpose).
3) never click "like" and do not leave comments on social portals.
2. Own your own personal domain such as a blog, so as to decide what you will see and according to your own discriminate selection, thereby creating your own sphere of interest.
3. Own your analogue life: Decide in advance on how you should like to spend your leisure. Pursue hobbies. Determine upon high quality analogue leisure pursuits, places to go people to see and things to do. Be with God and others, in person and without digital distractions.