How do i begin

Im 19M , in med school . I waste a lot of time on my phone watching reels and yt when im not studying and this has also affected my studies and overall life basically . I want to get rid of this addiction and develop a hobby . I dont really have a hobby rn , so thats the main reason . Have been watching gotham chess since like a week or two . The only problem is i havent played even a single proper chess game in my life , mostly because of lack of exposure and was busy with other things later on in life . How do i begin , any manual , a book or a yt channel that d help me get to like basic to medium level in chess