Set limits on the apps that ruin your evening. When you hit the wall, text a friend for a hall pass. They approve, deny, or make you explain yourself first.
Pick an app, pick a time limit, pick a friend or two. You've volunteered for this.
Time's up. The app locks. A button says "Beg for mercy." You know what's coming.
They get a push. They tap approve, or deny, or tell you to log off. Either way, you earned it.