Make a little room for an actual hobby.
Give your free time a starting point without turning it into another job.
Choose an activity, not an identity
You can try drawing, listening, model-making, photography, or a tabletop game without deciding it must become your main interest. Pick an activity you are curious about and give it a small, specific place in the week.
Lower the starting effort
Leave the materials easy to find, agree on a time with a friend, or decide what you will try before the weekend arrives. Removing one practical obstacle can matter more than building a complicated routine.
Keep a small boundary
A hobby does not need to consume an entire day to feel worthwhile. Choose a session length that fits your life and a sensible stopping point. Let the activity exist alongside rest, relationships, and the things you already need to do.
Repeat what you enjoyed
After a few attempts, ask which part you want to return to. Keep that part and simplify the rest. There is no requirement to turn a pleasant hour into a purchase plan, a competition, or a public performance.
Choose one idea that fits your next free evening. Keep the plan small enough that you will actually start.