It’s a tool.
I find it very useful - Gaia GPS, scribd for audiobooks, email :-(, driving directions, free republic.
The trick is to avoid getting sucked into constant social media nonsense. For instance, I gave up on trying to use facebook on the mobile app years ago. It was a resource and performance hog. Also, turn off notifications for most everything.
But as with all things, make it so you use the tool and not have the tool use you.
Bingo, they are great tools. You control the tool, the tool does not control you.