Personally, I think the idea of completely cutting off from social media isn't something that most people can (or even should) do. Rather, it's important to moderate your interaction with it.
For example, while I've excised most social media from my life, I find Reddit to be generally positive so I keep it. Facebook, Twitter, etc. not so much, so I hardly go there. Now, am I missing out on things? Of course, but I've decided that, for me, those things aren't important enough to deal with the rest of what comes with them (privacy concerns wrt Facebook, for example).
I also forbid social media on my phone - which can go a long way to breaking cycle of swiping/scrolling. I generally forbid myself from going on Reddit while at work, restricting myself to only Hacker News.
For you, that calculus may be different. Maybe most of your friend group interacts via Facebook and that's what they're most comfortable with. In your case, it may be best to stick with Facebook to keep your social circle intact. You just have to moderate your usage. For example, maybe all you really need is Facebook Messenger, so you never actually have to go on Facebook proper. Avoid the parts that drag you down while keeping the parts that maintain your sanity. Maybe only have messenger on your phone so you're not tempted to go to the Facebook site.
It's not easy, which is why a lot of people (myself included) choose to simply throw them away; it's not worth the trouble for us, but it may be for you.
For example, while I've excised most social media from my life, I find Reddit to be generally positive so I keep it. Facebook, Twitter, etc. not so much, so I hardly go there. Now, am I missing out on things? Of course, but I've decided that, for me, those things aren't important enough to deal with the rest of what comes with them (privacy concerns wrt Facebook, for example).
I also forbid social media on my phone - which can go a long way to breaking cycle of swiping/scrolling. I generally forbid myself from going on Reddit while at work, restricting myself to only Hacker News.
For you, that calculus may be different. Maybe most of your friend group interacts via Facebook and that's what they're most comfortable with. In your case, it may be best to stick with Facebook to keep your social circle intact. You just have to moderate your usage. For example, maybe all you really need is Facebook Messenger, so you never actually have to go on Facebook proper. Avoid the parts that drag you down while keeping the parts that maintain your sanity. Maybe only have messenger on your phone so you're not tempted to go to the Facebook site.
It's not easy, which is why a lot of people (myself included) choose to simply throw them away; it's not worth the trouble for us, but it may be for you.