Man, do I ever sympathize. I was finding myself standing in groups of friends, outside on beautiful sunny days, and we'd all have our phones out looking at Facebook and commenting (out loud) on people's statuses (and the comment is always the same - "yeah, I saw that"). Its so lame!
For me the answer was really easy - just uninstall the app from your phone. You don't have to do anything drastic like quit FB, just uninstall the app from your phone and stop letting it fill up every free moment you have.
Do it now, before you do anything else. It will take 30 seconds and could change your life. Uninstall the FB app.