How do I stop social media from hijacking my attention?

You usually do not need more self-control. You need fewer openings for the apps to grab you. Apple and Google both give you built-in tools for app timers, downtime, Focus mode, and bedtime schedules, which is a clue that the phone can be arranged to help you instead of nag you all day.

Start with the easiest friction. Turn off nonessential notifications, put the most distracting apps on a second screen, and set a daily limit or focus window for the one app that steals the most time. If you only change one thing, make bedtime and meals phone-free by default.

The goal is not to become a monk. It is to make scrolling a choice again instead of a reflex.