Well, I just turned 50 two weeks ago, so presbyopia and osteoarthritis do make it harder to use the phone for any amount of text…
More seriously, though: My response here is kind of ironic, since the thing I have most had trouble with is participating in forums. (More on that below if you really want to read it.)
There was a time, about five years ago when I realized that some of what I was doing online really had become addictive behavior. Ultimately, I had to work to understand my own emotional state when I found myself engaging in an activity and that didn’t bring any any real pleasure but only satisfied an urge. It’s good to ask yourself what you are thinking and feeling at the time when you feel the urge to do something like that. This occurred with me at a time when I had a job that was not particularly pleasant or engaging.
I found this TED talk to be essential in understanding addiction. I can’t recommend it enough if you haven’t seen it.:
It may not be easy to accept, but the big gestures, like deleting an account or canceling a service won’t help as much is the steady, mindful, consistent application of principles.
I think the only account I’ve completely canceled was Reddit. That site was just too broad and there was always an endless supply of places to join in. (I only joined it because at the time, there was a discussion hosted there for participants of NaSoAlMo.)
I never joined Facebook so I can’t give any advice about that. Same for Instagram.
Some practical advice for other services, that you might extend elsewhere:
Twitter: When I’m about to follow someone new, I always check their profile to make sure I really want to see all their tweets (not just the one that made me consider following). I almost always end up turning off retweets.
YouTube: Turn off autoplay. Never click on a YouTube-suggested playlist.
Wikipedia: It can be a real sink for me, because I use it as a reference but then I find things to correct or improve or just find new things that are interesting to me to learn about. Using it on the phone actually helps, since editing articles is so much harder and I can just look something up and be done.
Quora: Several years ago, I backed away from Quora because it has the ability to push questions from other users to me. When I go on there now, I usually just dismiss those questions unless there is something that I really feel like I’m in the best person to answer.
TED: Before viewing a talk, consider whether you can get by reading the transcript. If there are no graphics to view, I find can just read the transcript and get the same thing out of it, but much faster.
On forums, I really have to restrain myself from responding to everything that I have an answer for.
For example, I bought a new synthesizer and joined the forum for users and support. Before long, I was there writing a treatise on tuning theory, complete with footnotes. I joined this forum just because I wanted to participate in the Disquiet Junto. Fortunately much of the discussion here is a total mystery to me as I don’t own or use any of the the tools that seem to be the focus of much of the discussion. Lately, I have to be careful not to check in too often on the political humor/news analysis site Wonkette. Aside from reading the articles, they have a very active, reasonably-well-moderated (and often quite funny) user comment area. I try to deal with that one by scheduling my visits.