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@bigshape
I binned off FB years ago - it was fun at the start but became a massive waste of time over the years with no real benefit.
(BTW, you can still use FB messenger without having a FB account. i have one cycling group that still use it so keep it for that reason)
i have an insta but don't post that much, and also a twitter which i don't really use but find is quite useful for customer service enquiries / complaints etc.
i think the best approach as someone else mentioned is to delete the apps from your phone/ipad or whatever, then you have to make a conscious effort to look at stuff on the computer.