I did 1 and 3, for 2 I've switched off audible notifications but not visual for the messenger apps. Unlike the others I actually feel that I get real value from

I did 1 and 3, for 2 I've switched off audible notifications but not visual for the messenger apps. Unlike the others I actually feel that I get real value from those but that's because they're more inherently participatory than FB itself. I only look at my phone to see if there are new messages a few times a day, usually right after I've done an email check (I don't keep an email client permanently available either unless I'm in a rare window when I have to be quickly reachable). The few extra steps it takes me to log in on my laptop mean that I check FB two or three times a week - down from two-three times an hour. When I do use it, I usually scroll through invites (the only real reason that I wouldn't delete my account). The gradual de-escalation works well because social media does have real value but it's a good idea to test what that value is against the attention costs it imposes.