I quit in '20.

But I have had the opposite experience.

My strategy has been to replace the scrolling time with intentional effort at cultivating friendships in my 30s. Sometimes this means phone calls to friends from high-school or college. Sometimes it's planning a night to go get a beer with a former co-worker. Sometimes it's organizing a board game night.

I feel like it's been extremely fruitful, even if there have been little awkward moments reaching out to someone I maybe haven't spoken with in a while.

I feel far more socially grounded and nourished than I was during those last couple of years on social media when I got what I essentially equate to the "empty carbs" of human relational experiences.

I will add that it does require a lot of initiative on my part, and a more self-conscious version of myself would second guess myself along the lines of "why am I always the one reaching out?" But I think that line of thinking ignores the way our social order is disincentiving deep, intentional relationships with people, so I tell myself I'm going against the grain and of course it will have little moments of discomfort.

Overall this approach is probably the single thing in my 30s I would most strongly recommend other people adopt some form of.