Checking social media and email all the time

I am checking my social media accounts and email literally ALL THE TIME. Every few minutes. It has become such a strong habit. It is caused by emotions of anxiety, nervousness, boredom and restlessness and it causes even more anxiety, procrastination, mental exhaustion and not following my daily plan.
It happens so quickly and I do it so automatically that I don’t even recognize the thoughts that cause these emotions.
What would you suggest? How should I navigate this situation and habit of mine?