I quit Twitter, but I think other ones are harder to quit, especially if you have your networks there. So it's about levels of engagement (lowering) and making sure you use privacy protecting browsers (Brave) ad blockere on your laptops and phone. I have the DuckDuckGo app blocker on my phone
I just want my photos in as high resolution as possible. I don't need anything else. Birthdays of relevance would be nice, but I don't use facebook for happy birthdays or I would never be able to leave the site on a given day.
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