I hate Facebook but I do still use it for Marketplace, and to receive messages from my family who refuse to just text me. Maybe my method for dealing with it will help you.
First of all, I don't have the app, nor do I use the mobile website at all. Having to actively navigate to it in my browser on desktop makes scrolling through the timeline a lot less tempting.
Next, I downloaded a couple of browser extensions that I find helpful.
- Ublock Origin - This extension is best known for its ad-blocking capabilities, but you can also pick non-ad elements on any page to block. I do this with the entire Facebook timeline, because it kept serving me incendiary posts and I'd get trapped in a cycle of reading the comments, getting angry, and moving on to the next post. There's a little eyedropper icon that you can click on and select the element you want to block, and it will disappear.
- Facebook Container - Blocks Facebook trackers on other sites. You know all of those little Facebook like counters you see on articles and random sites? Those send information about what you're up to back to Facebook even if you don't interact with them at all. Also, having one less reminder about Facebook makes it less tempting to integrate it into your browsing.
Lastly, I asked my friends and family to connect with me in other ways. The ones who respect me listened - my mom and partner just text me now, and most of my friends are on Discord. I still get people asking me if I saw this or that picture on Facebook, but I told them they have to send it to me directly now if they want me to see it.
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