SuperCompetent people don't have nifty time-stretching devices like the one Hermione uses in Harry Potter to cram in extra courses at Hogwarts. Nope, they have the same number of hours and minutes we do, but they simply use them more efficiently. They know how to pay Attention to their work—and nothing else—when it's necessary, so they can stop paying Attention when they need to devote time to other important parts of their lives.
It all boils down to time. Do you have time to check your social media accounts constantly, especially if they have nothing to do with work? Of course not, but doing so is tempting, particularly when it takes you away from more onerous tasks. Being constantly connected makes it even easier to lose track of what you're doing and encourages you to waste time enjoying yourself, your shiny technology, and social interaction.
Let's face it. There's a time for work and a time for fun, and most of the time, you can't do both effectively simultaneously (at least, not while accomplishing anything worthwhile). So change your approach and focus, focus, focus. Social media, handhelds, and e-mail are tools for the SuperCompetent; use them for their intended purposes, instead of letting the entertainment factor get out of hand in the workplace.
And don't let the utility of these devices trick you into trying to do too much at once, either. Just because it's easy to communicate via e-mail and social media and get more work through your contacts ...