I've found just blocking the news feed to be helpful. I can still do events and messenger without any ads being shown or the addictive feed
I've made one for a few months to communicate with Gen-Xers and Europeans in some special planning group here and there. Then I download and delete. Always use a new email address or new phone number for the next profile, although lately Facebook will block your account within hours if you do that, it is extremely creepy. They must be so smug that their antispam provisions coincide with their social graph vampirism.