How to Stop Using Facebook or any Social Media (Without deleting your account)

Unfollow every page/profile of institutions, media outlet and companies.
Unfollow or mute every person you do not know personally or do not had a meaningfully conversation for some time.
Mute all of your friends and family.

If you are addicted, your brain will try to rationalize a way to keep you getting those social media rewards (likes, “knowing” about others, etc. Understand this behavior.
No, people won’t judge you because you stopped liking their posts. They are too busy with their own life.
“But I get really good content in my Timeline”. No, you don’t, it’s your brain trying to convince you to stay using SM.