Saying you have no time while your screen time says five hours is a story, not a schedule.

No time and no attention are different problems, and the first is often a polite version of the second. The hours exist. They are going somewhere that does not feel like a decision, because scrolling is built not to feel like one. Saying it plainly is less comfortable and more useful: you have the time and are currently spending it elsewhere, which is a choice you are allowed to make.

Swap one of those hours for the thing you say you cannot fit in, and keep the rest. What is worth having here is the honesty, not the abstinence.