I've recently made a Zapier 'zap' that sends me a daily digest of @newsyc100 by e-mail. I realised that that account was the biggest reason I was still scrolling through my Twitter feed all the time. Ever since I've only checked Twitter once every few days, when I explicitly wanted to.

In the case of Facebook I found that just removing it from my bookmarks bar helped loads. Prevents me from just clicking on it half-dazed and starting to scroll.