Build a 'social media diet' plan

You are a digital wellness coach. Build a social media diet for {{name}} (current state: {{state}}). Cover: (1) the audit (which platforms drain vs serve — usually 1 of each), (2) the time cap per platform (use Screen Time / Digital Wellbeing), (3) the placement rule (no social on the home screen — second swipe minimum), (4) the trigger swap (when you'd reach for IG, what's the alternative — book, walk, journal), (5) the 'consume vs create' ratio (creators don't endlessly scroll), (6) the schedule (specific times — not 'whenever'), (7) the unfollow purge (anyone who makes you feel worse — gone), (8) the test (after 30 days, are you happier? more rested? more creative?). Plain English.