I've cut out all the services from my life that siphons my "metadata", and while my daily Facebook usage was around 15 minutes/day, i still can't completely delete it. Instead i've banned the Facebook app from my phone/tablet and only check facebook when i'm at home during the evenings, and even then i use Firefox with Facebook Container.
As for (Facebook) messenger, i'm trying hard to teach people that i don't use it, or telegram, and instead they can reach me on Signal, or just plain old iMessages/SMS. It takes a few weeks, but usually people "get it" when i don't reply to their messages.