I tend to stay away from Instagram as I once read a study (too lazy to find the paper) that Instagram is more detrimental to mental health than other social networks and is generally to be avoided (partly this is because you are comparing other people's highlight reel to your boring drab life).

I use Facebook, albeit sparingly and only ever to make meaningful interactions with my family, and nothing else. I don't feverishly 'check in' to locations, don't engage in 'groups', don't 'like' a million-and-one things, or otherwise engage in the Facebook app in any meaningful way. It means Facebook can't build a dossier of my interests, although they do know my social graph, but then: I'm not a person of interest anyway. I am actually very forgettable.

For Twitter, I have a locked down account and only follow what I'm interested in. I don't actively seek to get more followers, and have literally nothing in my bio that is about me. I don't use my real name. My account is purely for discovery of positive news, and content that stimulates me intellectually.

I recently started to experiment with Neuro Linguistic Programming[0] and a big part of that is deciding what you pay attention to (especially online) and feeding your brain with content that enables you to grow as a person and not be bogged down with negative content that only appeals to your 'monkey brain'. I haven't gone to extremes by cutting out all social media, instead I just use it mindfully and by carefully choosing the types of content I consume.

[0] https://en.wikipedia.org/wiki/Neuro-linguistic_programming