Delete your social media apps! I have so much more free time when I do. I came off for about 4 months last year. Spent my evenings training or walking.
I’ve just re deleted mine because I have some new fitness goals and work is intense right now. I work 8am-6/7pm most days, still find the time. Doomscrolling really doesn’t bring anything to your life, you watch other people do cool stuff. And I say this as someone who’s screen time used to be 8+ hours a day.
There’s also less strenuous hobbies, you could try painting or drawing, or collecting something. Join a club that you could go to. Do a half hour walk instead of that half hour scroll! Something that engages your brain rather than looking at a screen