Is There A Simple Answer?

Like maybe: disconnect from social media that are blatantly predatory. including anything that has a "feed" or push manipulation.

Use tech that is useful to you, but decide what you want to do and read on it. Ignore the garbage. They will still collect data about you, but they will not be able to manipulate you with it.

Some will find it hard to break the addiction, but mental freedom from manipulation and misinformation is worth fighting for.