The first step is to be conscious of it so you're on the right track. You could try to set time limits on these apps from your phone settings and reduce the time allowed week by week until you feel comfortable with your usage. You could even block them on your router. It's similar to other addictions, you'll have some withdrawal symptoms for a while but once you're through you won't look back.

But I think deep down the issue is that you don't have something meaningful to do with your time, something that you really, deeply value doing over mindless browsing. It kind of reminds me of Freund's death drive [1] (in a sense of being attracted to passivity / mindless consumption). You should probably try to find new activities, be it sports, associations, art, or even other more mindful media consumption.

Also, cut down on screen time before bed, it impacts sleep quality, which impacts energy levels, and from there it's a negative self reinforcing loop.

[1] https://en.wikipedia.org/wiki/Death_drive