Ugh. I’m not even on Facebook or active on Twitter and I have the same. I need to read the newspaper. Then I need to know the Economist’s and The Guardian’s and the NY Times’ view on the daily news as well. Plus I need to keep up to date on the COVID situation and the war in Ukraine. Oh and I’m also behind on Better Call Saul. And I need to watch 1917 and Dune. And I want to read at least 10 pages in a novel every day. And my RSS feeds.
Oh, and I have a full time job and I need to exercise and I want to be in bed by 23:00.
As for your news issues, I'd honestly go with the approach of never reading information about breaking stories. Most often breaking stories aren't breaking and they rarely have the full picture.
By delaying your news consumption a few days (or even a week) you'll have a much better picture of the news with the benefit of never needing to "keep up."
Also my personal opinion, very often the news isn't relevant. The decade defining stories don't happen every day and there's very few stories that require your immediate attention, versus say your weekly attention.
That's why I'm a big fan of Delayed Gratification (someone posted this on HN a few months back):
Oh, and I have a full time job and I need to exercise and I want to be in bed by 23:00.
I’m always in a hurry…