Facebook was an easy way for me to keep up with friends. I also caught myself checking several times a day and suddenly finding half an hour had passed. In my original article I described an experiment: do not log in for a week and see what I actually missed.
Notice your own pattern
When I looked back, I found I had missed little that mattered. That does not mean Facebook serves everyone in the same way. Some people use it to arrange things with family or groups. The useful question is how much time you want to give it and whether opening the app is a conscious choice.
I decided at the time to look once a day. Signing out afterward created a small obstacle to mindless returns. I already used scheduled email periods and applied the same idea to other social networks. The right frequency is personal. A set time can let you follow friends without responding to every new post immediately.
Make the experiment small
For a few days, note when you reach for the app automatically. Turn off alerts that require no action, choose a time to catch up and see what you truly missed. You need not prove social media is bad. The point is to decide when attention to friends or news fits and when you would rather do something else.