Deadlines and time frames establish parameters, but typically not in a good way. We instinctively adjust our effort so our activities take whatever time we let them take. Tasks should take only as long as they need to take--or as long as you decide they should take.
Try this: Decide you'll spend only 10 minutes a day on social media. Just 10.
The first day, you'll get frustrated because you won't get everything done you "need" to get done. The second day, you'll instinctively skip a few feeds because they're not as important. The third day, you'll re-prioritize and maybe use a tool like Buffer to get better organized. By the fifth day, you'll realize 10 minutes is plenty of time to do what you need to do; all that other time you used to spend was just fluff.
Pick a task, set a time limit, and stick to that time limit. Necessity, even artificial necessity, is the mother of creativity. You'll figure out how to make it work.