Why do you think this is a choice? This is definitely not a choice any more. It has been 10+ years since Facebook removed your choice to not use it from society.
Step outside and walk around. You will be photographed. Those photographs are going to Instagram and you are in the background. Your face is scanned by Facebook and they know where you go and what you do in the day. Facebook will know your location because other apps that you use will send Facebook your location without you even knowing it. Other people's actions online, who are tracked more vigorously, like emailing you or even meeting you in person for a coffee, will give further info to Facebook. Your cell signal location and your credit card history are probably up for sale and Facebook probably buys that too.
You want to opt-out by staying home? Just order stuff online? I'm sure Facebook will still find a way to figure you out. There is no such thing as not-using-Facebook, or opting out any more. Saying that there is a way to choose not to be tracked is dangerous and wrong.
> ...and not giving out your phone number to people who use these services.
The tracking they can do is so far past just linking phone numbers though. Trying to keep a phone number secret simply isn't going to work and if it did, it would be ineffective in protecting you from being tracked.