hi jo may sound strange but if your on a plan maybe try letting it get cut off even for a few days, I know I was the same, used to sneak into the coolroom at work to check my phone then it got cut off to the point where I couldn't even receive messages and then when I got it back I now don't check it much and the day it came back on I got on break went to play music on it and saw a heap of messages fb notifications etc and thought "why did I get the damn thing put back on"
even now I have a new better phone and the main time I use it is when Im bored on fb or playing a game..
maybe you could also get a galaxy s3 or newer or a galaxy note 2 or newer they have a led light on the top that flashes blue for fb, call text, green for fb inbox, and yellow for snapchat, it may help as you don't have to unlock the phone to see if you have messages as it flashes to show you, so it may work as a distancer as you don't need to light up the screen or unlock it to see if there is anything, you can also turn it off for fb, I did so I could tell at work if it was a text that could be impotant or just a fb notification
