I know what its like! I lost touch with so many people in my two years away from social media.

I'm happy to be back. I've always used facebook with concrete purpose in mind. It's basically just for staying in touch with a lot of people in different countries, sharing my art (no long my opinions so much), and finding out about events. I limit my online time based on what I have planned for the day. On days I don't have anything going on I give myself 2-3 hours (sometimes more if there is a project that requires me to use the internet) for catching up with old friends, steeming and researching stuff online and discussing certain ideas with friends, collaborations if you will. On days when I'm busy with other stuff you couldn't force me to check facebook, it's not addicting to me at all now, and I think that's all that matters.

It sounds like you need to purge some old contacts and groups. A purge also helps you in the algorithms, hah!