Why is it an axiom that we need to "stay informed"? The vast majority of news is things that don't affect you, and of the things that do affect you, the vast majority of that is things you can't do anything about. And if they do affect you you're sure to find out without following the news. The news is tailored to make you feel outraged so that you will consume more of it.
As far as social media goes, just don't follow accounts that are annoying. If some accounts are friends in real life but insufferable online, just mute them. Other than friends I follow accounts about food and pottery, I don't see any reason to get off social media, I love it.
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