You literally said it anon, you should in fact just pick up a book. Look at me, I'm a loser who only goes out very occasionally and you don't see me brainrotted like that I'm too engulfed in books - anything does it, novels, short stories, guro fanfiction erotica, academic works on all topics, royal annals, folk-epics, fucking cuneiform poetry, it's nice to have variety.

If you have trouble with reading a book, I suggest you do it with a friend - lack of discipline regarding it, as in most things, is often just a lack of a feeling of responsibility. If you do it with a friend because you both committed to it, and you have someone to share thoughts with and bounce ideas off of, it all gets much easier, and very soon a healthy habit is built. When I was more social I literally got multiple people back into reading just by doing it with them it is genuinely the easiest thing.

Like real junkfood, an excess of this will poison you, your brain rather than body granted but that's hardly any better anon... You will get needlessly pessimistic and jaded looking at those things because they start to appear as too prominent in the general media landscape due to how social media works.

TLDR yeah mane just pick up a book straight up