I would love have something like this on a phone but only solution which I thought of other than stop using the app is decompile whole app, remove the reels and recompile it again which is not very viable solution.
I use timelimit.io for managing screen time. Nice granular controls and schedule based rules.
I apply the 80/20 rule. 8 minutes allowed, followed by 2 minutes blocked. Then at night I reverse it. 2 minutes allowed, 8 minutes blocked. Just enough time to make one search query and then get off my phone. Or if I do get trapped by something, it's only for a short time.
Haven't checked on it since about mid last year but Facebook settings didn't work with it for me.
LinkedIn has also been especially hard to find a good blocker for to remove the sponsored/suggested posts from the timeline (it's just full of garbage engagement bait hot takes).
I just vibecoded a tampermonkey script to block scrolling on Instagram and also block reels. I also had it redirect from the `/reels/` URL to `/reel` which is just the single video view (for when friends link me memes), but it seems they removed that.
Edit, some things I've been able to us ublock origin for. Like facebook reels. Not 100% clean but enough to stop them from working (no video, just still thumbnail when you open them). In some ways that provides some reinforcement learning to the brain.
Sometimes we find ourselves stuck having to use a particular platform because that's where the group chat is.
I've had great success with Firefox and the Social Focus extension. Works on a number of different sites including YouTube, Reddit and Instagram.
https://socialfocus.app/