Note: I actually quit because I thought it would mean less procrastination, but then I discovered HN...
Or you could just do a quick inventory of which of those groups / are still important to you. And then sign up again using a different device / email address. Along with, of course, a totally fake user name. And (slowly) sign up again for those pages.
Which I guess would against FB's terms of service, in theory. But fuck that. They certainly aren't honest and above-board with you -- there's no reason you "owe" them any particular degree of honesty in return. Just use them for what you need, and let them (and their expected monetization off the minutia of your inner life) sod off otherwise.
As you with with, you know, any commercial product.
Even if you provided a fake name, you still agreed to the TOS, so they can proceed as if you're still bound by the legal implications.
We know they "can", in principle. But will they? That's something different.
Of course, the better solution is to never sign up with a real name in the first place.
They get info you still say, they get what sites you visit and what content is there, they get what you and your friends say to each other... like even as a partial user you still get MANY of the bad affects.
Not to mention, for me and many other people I bet, "cutting down" doesn't ever really work. They spend tons of money trying to increase engagement and make sure you stay on making that quite hard.
As with any serious addiction.
I suspect, the people you feel happy enough to call, will be people who you would be happy enough to keep in touch with no matter what the medium.