The tech company we seem to complain about the most is also the hardest to quit, and it’s all our friends’ fault.

Yes, it’s Facebook (FB). The social network that seems to exhibit a remorseless appetite for our data and our time, can get so eerily accurate with its ads that people suspect its mobile apps eavesdrop on their conversations, and has run up a history of too-little-too-late responses to scandals like the Cambridge Analytica data heist.

But with 2.3 billion active members, Facebook has become difficult to escape. Telling people to log off from the place where many of your favorite people share their baby and vacation photos and recount their high and low points is a lot harder than changing cloud-storage services.

With comprehensive privacy rules apparently marooned on policy activists’ wish lists, it can be easy to feel like a serf on Facebook’s land. But you can take steps on your own—both in Facebook’s apps and in your browsers—to curb its demands on your time and its ability to track you around the web.

Fewer distractions

Facebook’s mobile apps have their uses. They let you read updates from friends offline and make securing your browser logins with two-step verification easy. But they can also be too thirsty for your attention when they ping you with one notification after another.

Those nagging notifications may get you to spend more time on Facebook, which boosts the social network’s value to advertisers. But overdosing on Facebook can be overwhelming, so start turning them off.

In both the iOS and Android apps, select Settings from the main menu, then scroll down to Notification Settings to regulate how much the app can nag you about various developments on the social network.

Set all of them except “Activity About You” to In-App Only. This way, you’ll only get a push notification to your phone’s home screen when somebody responds to your update or tags you in a post. For everything else, you’ll receive a notification when you open the app. Unfortunately, for Groups, you’ll have to change this setting one group at a time.

You can also disable individual notifications when they appear in the app by tapping the menu icon in the top right corner of the notification.

If you use Android, you can even uninstall Facebook’s app entirely in favor of its mobile-web site and still get your most important notifications pushed from there to your phone. But taking that step in iOS will leave you out of the loop, as mobile Safari doesn’t support those push notifications.

Fewer friends, less tracking

Reducing Facebook’s role in your online life can also require culling your Friends list. Cutting out people you only know vaguely, like the person you briefly spoke to at a work party and never talked to again, will free your News Feed from unwanted noise.