Exercise can help a lot depending on the source of the depression. My walking fast for an hour a day only helped a little (don't worry, I'm better now).
If you're prone to spiraling into negative thoughts when left along to think, listen to music or something. Without it I found that immediately during and after exercise I felt worse which outweighed any benefit.
All this talk of porn is bad for you or rots your brain, but I never hear any evidence, or even fully fleshed out reasoning.
If it's inherently harmful, I expect to see the inherent harm. Closest I get is seeing a few particular scenarios of an unhealthy relationship with it or people telling me there's some invisible harm I can't see and they can't show me (bit unfalsifiable, don't you think?).
Showing brain rot requires showing that it has an effect on the brain/mind (which it probably does, as almost any activity will) AND that effect is net bad. Again, I've never seen much evidence that the effect is inherently bad.
As long as you're managing it right - noticing any affects and deciding if that's worth stopping over - I trust you to regulate yourself. Everybody's different, so who am I to say something is bad for everyone or that nobody can have a healthy relationship with something?
My phone's also stuck in a fastboot loop, gonna need to use Qualcomm's EDL thing I think :(