You have to trick your mind into believing it's not a drastic change, otherwise the fomo will step in and you'll eventually get doubled down relapse episodes.
1. I uninstalled the mobile apps and turned on 'desktop site' view on my phone browser. That way I never really "quit", but the experience of scrolling comes with so much friction that I don't feel like opening it unless absolutely necessary. The added battery life is a bonus.
2. I reduced my feed with extreme prejudice. My fomo wasn't letting me unfollow pages, so I moved them to alt account/custom feeds/bookmarks. Muted the remaining ones except the handful friends I wanted to see updates from.
Finally, don't be hard on yourself. You're going against meticulously engineered data streams that have been perfected over the years with the assistance of top behavioral scientists.
"There are three types of lies - lies, damn lies, and statistics." - Felix Dennis, How to Get Rich
"If you accept conventional wisdom from conventional people living conventional lives, how can you expect to be anything but conventional?" - MJ DeMarco
"I had a peculiar feeling that it was a good thing for everything to be over. Like suddenly being free of everything. No wanting. No having to. Infinite darkness. No yesterday. No today. No tomorrow. Nothing." - Hannah, Dark S03 epilogue
"[Man] sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived." - Dalai Llama
“What are the 'riskiest' choices? Those that don’t allow you to become the person you want to be, to live your life full measure. Survey results confirm that people’s biggest fear is neither death (ranks third) nor public speaking (second) but failing to live a meaningful life. That’s our greatest fear, our biggest risk. And it all begins with not living your life.” - Mark Albion