1. First of all, without any social networks at all, I wouldn't miss anything. If something truly important happens, it will get to me anyway. Beyond that, everything is noise. Sometimes, interesting noise, but there are far more interesting things in, for example, books.
2. Social media is never in my phone, so I don't carry the noise in my pocket. If I want noise I need to actively seek it, with barriers like logging out every time I use them. I try to completely avoid those networks that are phone-based.
3. I use RSS when the site offers it. But most media have actively disabled it. It's clear why: that would respect people's health, and this is exactly what social media are against.
4. If I follow someone, I immediately mute them, both in post and in story modes. Otherwise it gets difficult, later, to mute a long list one by one. I don't allow anyone to abuse my very limited daily attention.
5. I skip the algorithm by bookmarking not the root of the site but my following list. Then, if I am really interested in someone, I will review their timeline from time to time. If someone builds a low-frequency, highly interesting profile, I will surely click more there, or perhaps even bookmark it directly. No need to unmute them, since I'll never check the general feed.
6. If I don't ever click in someone's profile, I may unfollow it. Many times I follow profiles of nice people or orgs close to my heart, but this does not mean I want to swallow their noise. Sometimes it's really meaningful noise, but the effect can be devastating anyway (perhaps even more than meaningless noise). The result is that I almost never check anything. That's exactly the point: reading books or living a life is the real goal here.
7. If someone is famous, or acts as such, giving them any "like" or "thumbs up" will enhance their addiction and idiocy. These buttons should be called "ego pump". I may use them with this malicious intention sometimes.
8. If someone is selling you a product or brand or agenda that is trying to hack your brain, I block them. This is different from reading sources that question your ideas or views, which I consider healthier than falling into an echo chamber.
9. I never, ever, say anything there, comments or posts. That would drain my emotional energy by being aware of any feedback. Negative feedback is harmful, and positive feedback even more.
10. By (the made-up) Anagram's Law, according to which many terms have important messages hidden in anagramic form, 'social network' ~ 'looniest wrack'. Becoming this is a realistic danger of falling into the trap.
11. Chat groups fall into this category. Also individual chats with people that would not write you an email had you not had a phone. It is worth testing this by deleting your chat apps, emailing them and then going back to chat only with those who responded.
12. I take notice of how social media sites add barriers to the processes described before: hidden logout buttons, url redirections, buried relevant menus, and so on. I never forget these companies have used the network effect to kidnap society for their own profit, so I am a user but also an enemy.