I've been toying with removing all of my content, unfriending the vast majority of acquaintances and unfollowing family who post garbage. Then don't feed the zuck machine by posting, liking memes, or regular checking. Disable all notifications from communities.

Basically try to keep to "business and meaningful contact only" rather than engage with the time-sinks. Make it work for me. (The Intention firefox extension has been super helpful as well.)