Instead of pausing social media altogether, I recently took some time off from the endless scrolling feeds only. When returning it's so apparent how everything is bait for engagement.
The feed hijacks the human attention process on a visceral level. Either with visual stimulus that's extremely intriguing for evolved apes like us (cutting a cake that looks like a dog), or by activating an emotional response from a tribal species like us (stupid takes on politics, in- and out-group stuff).
The rest of most social media apps is fine and offers much of what you are asking for.