You have the option to use tor, protonmail or tutanota instead of regular gmail,yahoo or hotmail accounts and you also have the option to not associate your phone number so facebook will not have access to your phone's data or whatsapp account data. I never associate it precisely to avoid what you say, period.
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Yes, because I lately have tried to promote my webcomic, I considered to make an anonymous account on twitter and facebook with the remedies you mention: Tor, protonmail etc. But I kind of gave up. I thrive on open decentralised networks like this and Diaspora, where the users decide what they get to see.
But right now Facebook is where it all happens so I have been dependent on people sharing it there anyway. In the end I guess that because of my hatred towards centralised, censored media I stand in the way of myself. But nothing new there :)