I’m a big fan of Tristan Harris and trying to maximize the percentage of our time which is “well spent”.
Facebook is being continually optimized to capture more of your time because, in the advertising-based internet, users’ attention is the one monetizable resource that’s truly limited and zero-sum.
The solution is to move away from advertising. I’ve had the same thoughts as you and would pay a pretty large monthly fee for a version of Facebook with the filters you describe, along with fewer/no ads (have similar filters for ads and let me choose when to see them). Or a version that lets me use filters/algorithms developed by 3rd parties.