Great advice and a well-put together, easy-to-understand-quickly article.
In April, I turned off the notifications on my phone for all but my Messenger app and it has worked wonders.
I also have an informal "one hour in the AM" and "one hour in the evening" rule for social media usage.
Last, I pay attention to both my thoughts and body. If either start getting irritable, even if I am in the middle of a good conversation, I'll politely inform the others in the conversation that my mind/body are asking for me to take myself away from social media and into the so-called real world.
And that real world for me, more often than not, includes eating a cookie, petting my dog, taking a bike ride, and smelling a flower, but not necessarily in that order!