Best times to use phone and not mess up productivity and focus

When is the best time to use my phone to catch up on interests and social media while being mindful of dopamine levels and overstimulation? It’s hard for me to stay focused due to my phone use. I dont want to go on a phone fast or anything but want to use it more consciously instead of unconsciously. I know about not using it first thing in the morning and before you go to bed but when is a good time? Is it best to check frequently throughout the day or cut out a an hour or so to catchup on things?