This kind of advice came up repeatedly but it doesn't answer the initial question at all.
I'm fairly new to active HN but I followed passively and had the impression, that we are supposed to interact with reason and logic. These were emotional responses which triggers an emotional answer because it implies OP would be anti-social and the question would be unnecessary at best.
I am not a FB addict. I don't use the apps I hardly use the timeline, I scroll around when I'm really really bored (and that didn't help, ever), but my hoarder soul feels relieved to know that my past encounters with people from all over the world are listed somewhere and even when phone numbers changed due to country hopping or emails changed due to finishing university I'm still able to say hello when I feel like it or need a place to crash.
Maybe this context helps to stop the lecturing bullshit.