Easy solution: dont have a Facebook account.
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Its probably "better" to use apps like Hermit (Android) and Friendly Social Browser (iOS) for a more compartmentalized while still retaining a bit of the "proper app" feel if thats helpful to weaning yourself off needing to have every platform's first party app and their inevitable tracking
If you're on Android, using a firewall app like NetGuard or TrackerControl can block those background processes from phoning home, even if you cant completely uninstall the apps due to work/family.
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