IGPlus worked much better for me on Instagram. https://weblxapplications.com/en/products/igplus

For facebook I love Facebook Purity. Only problem is it's desktop only. https://www.fbpurity.com/

Edit, some things I've been able to us ublock origin for. Like facebook reels. Not 100% clean but enough to stop them from working (no video, just still thumbnail when you open them). In some ways that provides some reinforcement learning to the brain.