I spend my entire day on screens (17 hrs/day)

Trying new things can be scary, I get it! Maybe try analog versions of your online hobbies, like reading a paper book instead of on your phone, or drawing on paper instead of on a tablet? I also find doing things with my hands, like a craft, to be really rewarding, even if it's challenging at first. And you could blend screens in-- there are plenty of video tutorials online for beginner crafters!

Take a walk, draw?, learn to draw? Make some food? Read some books? Read some long-form content on tv? Like shows or movies?

I agree I also struggle being affected and addicted to screens. Society has evolved to encourage all form of screens. It's hard to escape it sometimes. Maybe just try a social media break?

Have you tried an app blocker?

I have also struggled with this, and replacing it with hobbies hasn’t worked well for me unless I go somewhere to do it. Maybe try going places during the day - library, park, coffee shop, get into a local music scene, take a community college class, look for groups or activities (sometimes coffee shops will have bulletin boards of flyers). All of these things help me.

Probably the biggest thing I’d say is be gentle with yourself. Think of your ability to be off of a screen kind of as a muscle. You would never go to the gym and immediately reach for 200lb weights - you need to work up to it. You’d never decide to be a runner and immediately start running all day every day. When you first get off of screens, 30 minutes of doing something else can feel pretty draining. So give yourself some grace and take it step by step There is a group called Internet addicts anonymous , they’re like a 12 step group. I’ve heard mixed things about the group bc it’s newer and less organized than AA or NA but it could be worth looking into

I also had this issue. I was averaging 15+ hours a day on my phone. A lot of people are suggesting real life hobbies which is also my advice. Though I know it can be hard to just sit down and switch. A lot of OCD is addiction/obsession (clearly since it's the "O") so it's not guaranteed that even when you switch you won't just get obsessive again over that new thing to distract. For me personally I just had myself get multiple hobbies that I can alternate between. I deleted Tiktok and set app timers I didn't know the passcode to so I couldn't ignore the limit. Occasional physically getting up to go outside. If you're addicted to short form content (like tiktok or instagram) I suggest long form content and music while you do real life hobbies. Another thing is if you can safely drive there's normally community centers (at least in my area). I think they're normally through parks and rec services (in the states at least) they tend to offer community clubs, groups, events too. If you don't have any sort of contamination OCD I do highly suggest getting out there in these kinds of groups to practice socializing. It's very awkward at first (at least in my experience) but it did help me. It's one step at a time, so don't push yourself too much get stressed and regress. Though this was all from my personal experience I do hope these suggestions will help you too!