I've had social media in my younger years but it never was a necessity for me. Today, social media is more used as a way to manipulate the populace than...well, a social network. I've had a Facebook, an Orkut account (Who remembers those?), and...that's it. Didn't understand either of them and just left the accounts to rot. (OK, I've had some fun in Orkut. I was a kid, it was easy back then to have fun.)
I use Youtube (Without an account and a shitton of stuff that tones down its addictiveness, as well as no comments because those are pure garbage 99% of the time.) and Whatsapp/Telegram. I don't consider those social media because YT is just a video watching platform for me, and WhatsGram are just messaging apps. (I know all 3 of them try to make them more social media-y to pander, but honestly, as long as you stick to videos/messaging, you'll be fine.
I did have part on some forums, as well as Discord for some time. Discord is an old shame and I got many of my current mental problems from there. Tried a quick stint with Revolt but...turned out pretty dissapointing in terms of people (Everyone was a mass shitposter that ignored me when all I wanted was a sane conversation.
I guess forums are the way for me. Public chat is too fast and makes me feel ignored. E-Mail is for work and messaging apps just for communicating necessities. Forums are big enough for me to feel part of a community and slow enough to not overwhelm me.
Also, I never had a Twitter/X account. People talk so much of toxicity on that network, that I'm happy i dodged that bullet! In fact, I can't browse X anymore cause Melon Husk blocked for anons! I should thank him for saving me and a lot of people unwanted distress from stoopid peeps!