There is a solution that can help you get here, and it worked for me: unfollow everyone and everything.

By unfollowing everyone except a handful of boring sites that barely ever publish anything, my newsfeed has become very boring and I rarely feel the pull towards it or any of its addictive power. The end result is that when I do log in, I only see notifications for a couple of groups full of my friends or interests that are truly relevant and I don’t waste any time scrolling.

At this point in my life, Messenger (not from the main site, but from its own site) and Groups are quite convenient, and both are a bit necessary for me at the moment, so I can’t quite disable Fb, but I’m very happily giving up on the feed for good.

I might eventually quit altogether, but this method has worked for me quite well for the last few months.