One obvious solution is of course to break these companies up. Set a maximum user count that a communication network operator is allowed to have before we break them up (say, 10M). Require some kind of good-faith open federation for any communication provider over a certain size (e.g. if a user adds a user from another provider as a friend/contact/follow, you must allow that and cannot claim you are "blocking spam" or something to act as a gatekeeper).
Then your friends could use the evil instance, you could talk to them on it through your good one as a federating relay (e.g. yours might operate on a friend whitelist), but the parent could otherwise block access to the wider content pool and ad-filled addictive UI of the evil instances.
This would actually work well for ISPs and phone companies too while we're at it. And email providers. Actually a statutory maximum size (customers, revenue, etc.) could make sense for companies in general, probably. Revenue above 0.1% of GDP? Breakup.