Well he didn't say the phone, but the app. So instead of using app timers just delete the app. The point is that you find yourself having a problem with the app and regret it's usage later then an app timer is the same as an alcoholic having one drink, now if you are judicious with the app timer and really do it ok. Same for an alcoholic, if you can actually have one drink, then it's fine.

Some apps are addictive but have some reasonable informational value. Some are just straight key bumps of entertainment with an algorithmic comedown to keep you looking for the next baggie.

I have the same situation you do about Facebook, but still don't have the app on my phone. I just check the mobile site and I was forced to install messenger. I have no need or desire to install things like TikTok or Instagram, of the hundreds of times people have sent me links to things on those apps I've never come away with the feeling that it was a value add.