Learning to Break the Habit:
Ever tried it? Actually logged off for an ENTIRE DAY and never checked anything-- Not your email, not facebook, not a glimpse of instagram or youTube. Imagine doing it for a week, a month...or god forbid even a year.
I'm not telling you to become a social hermit, that's simply impossible. In today's environment you at least need to check your email once a day. ONCE-- is probably healthy, twice is maybe a force of habit thrice or more? Why? Nothing better to do?
You might just be the opposite of a shut-in
(Good example - Shiro and Sora from No Game No Life)
Anything in excess is a bad thing
If you can't stop looking at facebook, browsing everyone's profiles like your life depended on it? YOU NEED TO RE-EVALUATE PRIORITIES AND STOP!
I see people do this in shuttles, secretly at work, secretly at school, during lectures and even just walking around in a mall or eating with friends. What's the point if you're just going to check out their profiles instead of talking to them?
You can't do it right away, just try and hold off in small doses. Instead of checking it ALL DAY. Try lessening it to 5 times a peek, with 10 minutes or so and do something else with your time.