Use a normal phone and not a smartphone. And internet usage including facebook would be reduced by a good extent. Or randomly change the password of FB to something which you wont remember.
Spend time with other works or with friends & family. Crack some jokes not on facebook, but in real life with mouth of course.
I faced the similar problem few days ago, it was like I used to keep it open all the time and check every 5 mins. My work got severely hampered because of Facebook But then I deactivated my account and stayed away for 4-5 days. Now I'm back but now I'm in control. You try it, deactivate your account.
Realistically, you will probably grow tired of it naturally, or at least I have. It becomes exhausting to know what is going on in everyone's lives all of the time, & now that it is being used much more heavily for advertisement, it has become more annoying. I do not like having to watch a lot of commercials scroll past in the middle. I do take frequent breaks from it altogether, but generally spend about 15 minutes per day updating status' or answering private messages. I am not drawn to scroll around to see what everyone else is doing...because I know what they're doing...they're scrolling around FB.
I suggest doing the following: 1. Uninstall the FB app (and any of them associated with it, such as FB Messenger) on all of your mobile devices. 2. To spend less time, I would invest the time and "unfollow" those who you feel you do not want to see their posts. For example, I keep in touch with many folks from high school, but since I don't talk to them on a frequent basis, I just unfollow them. This will create a more personal newsfeed where you see posts from those you really want to see stuff from. The good thing is they won't know that you are not following their posts 3. If you want to comment on someone's post, but don't want to see future replies to that post, then "stop notifications". I think this helps a lot because your email box won't have a crap load of FB related emails about folks posting replies. 4. Last, but not least, if you want to get a hold of someone, then give them a call. Don't stop by their page and say hi. If you don't have their information, then feel free to ask. But again, don't use FB as your only communication channel. I hope this works for you or anyone else who feels the need to minimize their FB usage.
If you're working, use FB only as your communication channel. I mean don't talk with everybody all the time, just for business.
People say deactivate like thats an easy thing to do... No, I don't have a problem with facebook luckily, but i did have a computer game addiction. Making incentives for yourself like "I can only go on after 'x' amount of time working on 'x' projects" or limit yourself to one or two days... Structure is key, and not making any exceptions... Think about how much money you could of made if working in the 100hrs+ you've most likely spent on facebook. It is good and necessary to have down time, but you need to make it when you've earned it, or there is no longer a reward. "You need to be working to have a break, otherwise it's not a break at all"