I wrote a large response to the whole general sentiment of getting off Facebook and how I don’t agree with some of it, but it got off topic so I’ll post that on its own. Now the actual response to what you posted.
I think as long as you block trackers and don’t install their 1st party apps you can feel safe using Facebook to whatever extend you decide.
I personally use Firefox with uBlock Origin on my computer or Brave browser + blokada on my android phone, both are set it and forget it type apps, once you install that’s it.
But yeah, there shouldn’t be a stigma to never use social media, especially among tech people. Quitting tech shouldn’t (and isn’t) be the default solution to solve the problems tech caused in the first place.