Try this at the end of a week: don't count hours on your phone, count hours that were spent doing something with another person, in the same room, that you'd actually remember a year from now. For a lot of people, that number is smaller than the screen-time report ever is.
It's a strange kind of audit because nothing about a normal week feels empty while it's happening. Work fills the days. Shows fill the evenings. Scrolling fills whatever's left. It all feels like something. It's only when you try to name the specific, memorable, in-person parts of it that the week can start to look thinner than it felt.
This isn't an argument for cutting anything out. It's just a useful question, because most people don't actually choose an online week on purpose, it just accumulates by default while something better keeps getting pushed to "later."
The good news is that this number moves easily. It doesn't take a lifestyle overhaul, it takes one coffee, one walk, one evening that has another person in it instead of a screen. One real thing is enough to change how the whole week reads back to you.
If you're not sure where to start, start smaller than feels necessary. Not a whole new social life, just one hour this week. Post what you're in the mood for, or browse who's around, and let one specific plan happen. The rest tends to follow once the first one actually does.
Post what you're looking for, or browse Mates near you.