I basically agree, which is why it's kind of funny to see all the discussion in other threads here with people arguing about why can't ban AI or how Facebook was good because it created market value or whatever. Most of those platforms would be better off just outright banned.
I do think, though, that for at least some platforms it's possible to use them in a limited way where you confine yourself to relatively small communities that are focused on some common interest that genuinely brings together people who enjoy sharing it. You mentioned Discord for instance and that's one, if you can find the right servers. I think it's possible to do that on Reddit too. You just have to never visit the "front page" and stick only to subreddits that you actually get value out of. It's harder approaching impossible with ones like Facebook that are more doggedly algorithm-driven and don't put moderation in the control of users in the same way.
Of course, the lurking issue is that putting moderation in the control of users is building the platform on free labor and those good subcommunities are at risk of imploding when cracks emerge in the dike separating them from the wider platform userbase. And that's likely to happen because even those "safely usable" platforms are ultimately beholden to VC money that's going to demand enshittification eventually.
Cohost was by far the best attempt I've seen for many years, but sadly couldn't make a go of it in the toxic ecosystem we've got.