because it appears you keep missing the point, i know you can turn those things off in many applications, ive said as much in my posts in this thread.
knowing the defaults are bad and perhaps turning off certain notification types
we’re talking about the physiological dependency that can be built up on these things, often without us even realising, often (as we’ve discovered in one example in this thread) affecting apps that we sometimes dont even realise are also designed to give those feedback loops.
no one is saying you cant use these apps, no one is saying the apps cant be modified (forcefully or otherwise) to better serve you
you see this for example both android and ios have a screen time function aimed to help you manage a healthy interaction with your phone, but despite this existing most people still have huge struggles with these devices as shown in this thread Are we addicted to distraction? Or are we just desperate for silence?
the fact that the options exist, doesnt mean much if by default you’re setup to fail. look at @minimalist4life hitting that heart button for that little rush of dopamine 
we’re so used to it its largely subconscious at this point