Stay logged off in the browser, don't carry (unique, complex) password around if you have to.

But this is desperate level of proper addiction, when serious hard look at one's life is by far the best course of action. Professional help is not a bad idea neither. Life can be pretty amazing, but screens won't get you there, in contrary its cheap basic addictive 'fun' for poor.

Many years ago I removed all FB apps and messenger from my phone (due to their crappy engineering their constant snooping of user's activity was, draining batteries fast even when not using them). Have them on desktop only. Pretty amazing move, can't recommend enough.

There is something magical in 2025 to practically disconnect from all the social noise. But one can't be total piece of s*it who can't stand themselves of course.