How do you manage social media time?

I think 90% of my social media usage is toxic...random browsing, exposure to ads or toxic opinions, developing fast thinking habits, reducing attention, etc. But there is the 10% that is very useful...niche communities, free information, connection, etc.

But I feel getting that 10% reinforces a bad social media habit. For example, I feel more compelled to check my phone or stay up to date. How do you keep the benefits of using a large scale, information rich platform like Reddit without exposing yourself to bad habit building and Reddit dark-patterna and addiction building ux design?