there are some of solutions that we can apply to avoid the negative effects of social media use 

1. Don’t bring your phone or tablet to bed. Take time to focus on your rest.  

2. Turning off notifications can help you regain control of your time and focus.

3. Limit Yourself. Set a timer on your watch or phone, to limit the amount of time you spend
on social media.

4. Try to removing social media apps from your phone, It'll remove the temptation to
notifications, and the temptation to scroll mindlessly.

5. Make plans for real-time connections. Set aside time each week to interact face-to-face
with friends and family

6. Focus on your motivation to not logging on to social media, not only reduce the time you
spend on social media, you can also improve your experience and avoid many of the
negative aspects.

7. Take time for reflection, so that you can have time to be grateful.