Of note, so far I’ve been Android.
Social media is not much of an issue for me on my mobile phone. The main dangers for me lie in messengers (mainly Signal), email, web browsing, and perhaps in the wide possibilities of even the open-source app stores and in over-exploring the OS itself.
You can turn notifications off for distracting apps. You can physically turn your phone off. You can turn off WiFi when you don’t want to check the internet. There’s a few other things I’m not mentioning but those ones seem solid.