Removing Instragram from one's phone: I had a similar overload problem with constantly checking e-mail, exacerbated in my case with a total inability to fire off answers from the hip (any reply deserves considered care). It's a dopamine-hit feedback loop; it used to be called "e-mail twitch", or something of the sort.

My (*ahem*) fix was to sternly limit myself to not opening the mail client until dinnertime, and to never, under any circumstances, start reading e-mail after about three or four in the afternoon. The former let me get on with what I'd been intending to do during the morning without e-interruption; the latter helped me to get home on something vaguely resembling a reasonable time.* Eventually, colleagues got used to slightly slower but less frenzied action on my part, and I slowly got used to not being interrupt-driven .... other than by customers coming through my door in person.†

* That hollow laughter you can hear behind me is from Herself. She likes it better now I've retired, as she no longer has to eat dinner alone at teatime.

† I timed it once: if I'm interrupted when I'm in deep-hack mode, switching contexts from what I'm doing to service said interrupt, plus restoring state afterwards, takes about five minutes, over and above the time required to service the interrupt we first thought of. To translate from the hackish: "Now where the Microsoft was I?" takes time.