I found my quality of life greatly improved when I started going to Facebook once a day, no app or notifications. So far it is improving again as I have stopped

I found my quality of life greatly improved when I started going to Facebook once a day, no app or notifications. So far it is improving again as I have stopped using Facebook. They sure are desperate to get you back, though, it's been two weeks of twice- or thrice-daily emails. The straw that broke the camel's back in this case was the behavior of the Messenger notifications. They filled messenger with so many bullshit "friendaversary" and other notices that I stopped paying attention and I missed my real, actual friends who were trying to get in touch with me. Such a transparent Skinner box, I couldn't respect myself if I went along with that kind of manipulation. Then when I found it's basically impossible to disable Messenger it became clear that I had to delete it all. I'll download my data from them and call it a day. It's such a shame because Facebook put me in touch with a number of people that I only sent a Christmas card to, if at all. But I think the nature of these social networks is that the more addictive and manipulative ones quickly crowd out the decent ones. Metcalfe's Law seemed like a great thing until you realize that the growth has to be exponential to have a chance of "winning".