Meus 2 cents:

"sem medicacoes" ja descartou as opcoes mais viaveis. O cerebro humano funciona na base de neuroquimica - dar um empurraozinho/ajuda em uma direcao ou outra eh normal.

Mas enfim - quer fazer por conta ? Precisa de disciplina - Instala bloqueadores de DNS e coloca regras de horarios onde redes sociais nao sao resolvidas.

Procure que google por "dns block social media":

Tools for DNS Blocking:

AdGuard DNS: Offers ad blocking, parental controls, and the ability to block specific domains.

Pi-hole: A DNS sinkhole that blocks unwanted content.

NextDNS: Provides security, ad blocking, and parental control features, including blocking social media sites and apps.

Control D: Allows you to block or schedule your social media distractions.

AppBlock: An app that allows you to block social media apps on iOS and Android.

OpenDNS: Offers preconfigured web content filtering with FamilyShield.
CleanBrowsing: Provides free DNS filtering with family-friendly options.