Advice for decreasing social media usage?

For the last good bit of 5 years since the lockdowns, social media has pretty much been my main source of interaction with the world. I’ve been doing studying online so it’s not like I have anywhere to actually go during the day. I’m almost 20 now and I’m starting to realise that social media is not real at all. The people on it are 9 times out of 10 fake. It’s just not the same as physical human interaction. And the content on social media is always negative and unrealistic which can seriously impact how you view reality. I’m just glad to be able to realise now the difference between reality and social media. Now that I’m aware of the issue and also the solution, the only thing is I don’t know what else to do besides use my phone. I have no hobbies, only one friend who is always busy and I just don’t know what else to do besides use my phone. When I first started using social media, the convenience and less social pressure of interacting with people online was almost surreal and I guess that’s what mainly got me hooked into it. But now 5 years later, where are all those “friends” today? It’s just too fake. Does anyone have any solid advice on what I should do here?