The simple solution for me has been to unfollow everyone in my friend list. You then have an empty news feed, apart from the birthdays which apparently are real

The simple solution for me has been to unfollow everyone in my friend list. You then have an empty news feed, apart from the birthdays which apparently are really important on fb, for some reason. And, of course, a good ad blocker. That still doesn't make fb enjoyable from my POV, but it's still an improvement.