Disable the news feed on facebook with a positive quote. Designed for google chrome. This will free you up more time and not allow you to see things in your news feed that will trigger you or waste time.
Here is a list of blue light filters for android. Apple no doubt has their own. Also your laptop or will have settings in which you can turn on 'soft colours'. This will allow you to switch off and sleep better of an evening.
The above is for the Sony Ericsson life log. But you can get any type of phone's version of this. Many phones have one already built it. They track your steps, your sleep and many other things. Worth having to see the data of where you are really at. It even tells how much time you spend on certain apps. So we can shoot 'I don't have time' story pretty quickly.