Most of the problem lies in when we let someone else curate our feeds for us. Invariably they turn us into pigs slopping at a trough in the name of "engagement."
I uninstalled Facebook and started following a small number of websites via RSS. I became somewhat addicted to following my own feed, but it's got a better signal to noise ratio and since I curate it tightly it's not an infinite time waste -- there are only a few new items every time I check.
It's like replacing the potato chips you keep in your pantry with some mixed nuts. Sure there's still some fat in there, but no one designed your snack to trick your brain into endless consumption, next thing you know you've actually lost a couple pounds.
Facebook still gets maybe 15min of my time per day when I consciously choose to surf to it. More if I decide I want to post something. But I probably spend 500% less time checking feeds overall.