So I decided to take a week-long break from facebook and literally less than 10 minutes later I automatically went to load it. I had already completely logged out and told fb to forget my device, so I didn't ruin my intention, but I can already tell that this is going to be both a struggle, and hopefully enlightening.
I don't think my posting to fb makes my life worse in any way, but checking my feed does. I have stripped it down to just good people but it's an ADHD/anxiety trap no matter what -- even when I have JUST scrolled through for an HOUR and then closed it I will open it again without thinking. I just get stuck and I waste my life. Topaz will occasionally get frustrated with me or worried about me because sometimes it's like a compulsion and I have to put my phone in another room to stop looking at fb.
So far (it has been a day and a half) I have realized that I use fb to self-soothe when I am feeling stressed, because it is an effective distraction when there is a lot I haven't seen yet. But it is not at all effective when I have checked it recently, which is most times when I look at it. So I'd say more than half the time I open it and scroll through looking for new content and don't find any but keep looking anyway. It is a really bad first step for coping with stress, because it usually doesn't help yet prevents me from trying something else.
If I can reclaim my time and get more writing done by not reading facebook, then I may restrict myself to only using it when I am at my computer. That way I can still keep up with people occasionally but not get automatically snared. At this point that new rule is looking very likely. The real test will be when I next ride the bus without being able to check facebook.