My friend uses Instagram for work and had the exact problem you’re describing. His solution (after months of debating!) was to delete it from his phone and install it on an old phone, which he doesn’t keep with him all the time, and can only use on wifi. So that’s one idea, if you happen to have a second iOS or Android device—whether it’s an iPad or tablet, or an old phone with a cracked screen or something—you could try putting Instagram and Whatsapp on that device.