Personally, I just use FB in a pretty restricted way. I unfollow most friends unless they post stuff I like engaging with. I give FB the bare minimum of my own personal data, and block all the ads they serve. I mostly post questions for discussion, rather than highlights of my life.
I don't use Insta, although I'm considering it. Lots of friends have described really fun, healthy little communities they're part of. (I still think of Instagram as a photography community, which is how old I am.)
I don't use WhatsApp by choice, but occasionally it's someone else's preferred way to communicate. I don't have a problem with it.