Ripping this off and tweaking it from an answer I gave on reddit to someone recently here, I think it would make for an interesting post and can be helpful to many people, since most of us are forced to use some of such software due to network effect and such uncontrollable constraints.
There is only one way to use such centralised common apps/services, that I devised and follow.
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Firewall them (and give internet access only when you need to use it temporarily and block its trackers via custom HOSTS rules in NetGuard), sandbox them in Android Work Profile and neuter their permissions.
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Learn OPSEC and try not to type comments that give too much details about your life on non-E2EE or spooky platforms.
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Learn stylography and how to maintain it for an highly improvised OPSEC.
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Share images, videos, documents and other media on such platforms exclusively after stripping metadata off the files.
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Physically covering the camera on your phone and laptop like this
BONUS: If possible and have extra cash ($100-150) for a second phone, make that device for such exclusive work purpose. Yes, a second work phone/laptop/device is an old compartmentalisation strategy, and it is still great.
I hope this helps a lot of people.
This guide checks out, except for number 3: never heard of stylography before
Stylography expertise is usually seen with sockpuppet trolls, and even most of them are often amateurs in practice.