It takes five minutes to delete your TikTok, Meta, and Instagram accounts. Setting up forwarding rules from Gmail to Fastmail or another provider takes maybe a little longer, after three months hopefully all your emails are going to the new account after changing them. These companies can’t manipulate you if you don’t use their products.

Edit: I know what network effects are, I was talking about steps individual users can (and should IMO) take. We should be helping our friends, family and neighbors find safe and health alternatives like Signal for comms. Build different networks that are actually social and not doomscrolling.