I have no idea what I did, but I don't get any of that nonsense.

I have all notifications turned off in the app, I've disabled all email except if someone explicitly mentions me by name in a discussion (I should probably switch off that one, too) and I've made an effort to hide all kinds of stupid apps and games and pages that are nothing but time wasters. I also only like and follow pages that I have a genuine interest in (such as concert venues and bands I love).

Sure, there's a token notice from time to time ("why not repost a picture from 7 years ago?" and so on), but I find them easy to ignore.

Once you beat Facebook into submission, it becomes a reasonably useful tool.