Just delete your account and don't look back. I did years ago and have no regrets. It's junk food.
* Do not install it on my phone. My long, complex password isn't even stored there, so I couldn't log in if I wanted.
* Open https://mbasic.facebook.com/ in a private tab on my computer when I want to post something or check in, then close it when I'm done. This greatly reduces tracking surface (no JS), and provides just enough friction to eliminate compulsive checking or interaction.
It's like not buying a giant bag of potato chips every time you go to the store.