I mean what Discords do you participate in? What Lemmy communities do you follow? What videos on YouTube do you like to watch?
You can reframe this and say, “I like to participate in online chat forums about the latest gaming news and technology (discord). I look for cool recipes and cooking techniques (Lemmy cooking community). And I love trying to find new funny comedians to listen to (YouTube).” I think if you narrow it down to the interests you enjoy, rather than “dicking around online” you’ll find that you have interesting things to talk about.
Obviously those examples are my own, but I’m sure you use those platforms because they feed you certain content that you enjoy.