Similar situation here.
Frustrating as it is, it's The Right Thing to do. It's a shame that some people assume you're disinterested, but then don't return emails/calls.
I heard about an old Norwegian guy who had always made short calls to friends and family throughout his life and that those people appreciated that. That's more the direction I'd rather go in over the passive friend-surveillance that has crept in.
I'd rather do that over an encrypted line with open protocols, but you can't have it all! At least I've managed to move over nearly wholesale to open software - phone, OS, email, syncthing, text file notes etc. etc. - so that's one of the major personal benefits to me.
The drawbacks I still need to learn to better work around.
Addiction/productivity doesn't really come into it for me; I have my days of perfect self-discipline and others where my procrast-fu is strong. I've used and use all manner of productivity systems to make sure the bread and butter work gets done (currently running an espeak Pomodoro reminder every 25 minutes, with semi-ironic (totally not...) inspirational quotes read out in the breaks), it's just the side-projects that sometimes suffer. That's no fault of social media, though, that's on me.