Create ipotetical emercency scenarios in your mind and elaborate possible solutions and way to handle that. Then look about your solution and think about what could go well and what could go wrong.
It's not about cognitive abilities, it's about having availability for possible strategies in your mind.
It's not social media, but the general mercification of every aspect of human life that we are seeing under a last-stage capitlistic society.
Social media is "just" one of the main communication medium and that's why you see it like an ideological source.
Fight against that, as much as you can.
You should spend your time with things you find personally valuable for yourself and the people you love, do not use productivity as a worth criteria!
There are plenty of way to have an ad free experience and you can probably support creators 1000x more if you give your money's subscription to them through patron or similar.
They're bereft of sense if you consider the goal of a good user experience.
If you set the goal as to have your user addicted and stay on the platform as long as possible, they're perfectly logical decision.
Honestly, I feel scared because it's actually something that is being exported here.
I feel so sorry for you Americans, but I don't blame you. I don't think this is something you can address by simply voting, the same way we here can't do nothing by voting in order to stop the privatization of everything.
This are scary times.
High on the list for sure, near Nintendo BTW