A few days ago, a friend texted me to ask, "Are you not on Facebook?" as he was trying to invite me to an event via Facebook. I haven't had a Facebook account for over three years, and he apparently hadn't noticed (and had invited me to plenty of events by e-mail, text, call, or in person during that time).
I found quitting Facebook made my life less stressful, and more productive. I still waste time online, but at least it's discussing things on CFC, or reading a long but fascinating article about an obscure topic, such as stagecoach rides in early 1800s England, instead of hearing 40 people that I used to know chime in on whatever the latest headline is, or talk about what they had for breakfast this morning (okay, that was more Facebook 2008 than 2018).
I think for most of us, Facebook also becomes a bubble that reinforces our world views. You know how you Newsfeed-blocked those friends who kept posting angry political messages that irked you? Yeah, me too. You know how most people who reply to your political posts agree with you? The ones who don't probably didn't even see it. If not because they blocked you from their Newsfeed, then because Facebook shows them content from the friends whose posts they are most likely to respond to. Before I quit, I remember checking a few profiles of people I knew way back when I joined but hadn't heard about forever. Turns out many of them had still been posting, I just wasn't being shown what they were posting because I hadn't searched for them (or reacted to any of their content) in so long.
My social life does not appear to have been negatively affected by quitting Facebook. The people that I was seeing in real life were already in contact with me by other means. It probably does help that several other friends quit Facebook, or quit using it, within the past five years. But even among those who are still active on it, there's a silver lining that when we catch up, we don't already know what the other one has done because we haven't read about it online. So we can tell each other the stories from our lives and not be bored because we've already heard it. Although I do have an Instagram, where I follow my sister's cats. That's a pretty reliably positive subject matter.
I suspect I may have been one of the people whom
@warpus mentioned who would have enjoyed BBSs, but missed the boat on them. I've occasionally searched for an equivalent, including figuring out how to connect to actual BBS systems via Telnet from an old XP box in 2018; I found a nice, slow one hosted on an Apple II. I've also followed the Gemini project off and on, which has some promise for a more intimate, text-first, de-commercialized and de-sensationalized alternative to the Web.
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Returning to the original subject, 3 days isn't enough to break the grip Facebook has. But if you continue to get banned, and it's for longer times each time, you might eventually break free. It's an option worth considering.