I've tried doing the "allocated free time" like you've said you're doing. Hour of gaming etc, and it doesn't really work long term. Eventually one of those activities takes over the other ones in an evening, and that's fine.
I now try to prioritse things instead. Going to the gym, for instance is allocated, a specific time on specific days and I must go to the gym then (and having a gym to go to helps because it has busy and empty times and sticking to this regiment is rewarding in itself because I get to go to the gym when it's less busy).
Another thing I'm trying to do is get through some books, but for this I just try to be mindful. If I find myself not doing anything, or just mindless internet surfing, then I'll pick up a book.
I imagine like a lot of you, I got back into OSRS over the lockdowns. Having it on the phone is great because you can easily do skilling on it while binge watching netflix or cooking.
Free time is just that though, you'd be better spending it enjoying something maybe not so productive than forcing yourself through something that might be productive but you don't enjoy and you just have some expectation you should be doing it.
Also hi everyone, did anyone set up a Sal's realm discord over the years?