You have to pick relays to get information.  You can check out the global feed and follow people who talk about things that interest you (and block anyone you don't want to see).  You can use tags like #grownostr  to find interesting subjects.  The #grownostr  tag is for posts that don't discuss bitcoin.  Once you find people that post things that interest you, you can check out who those people follow to find others with similar interests.  Over time your feed will get better and better.

You will also get more out of nostr if you post interesting stuff and if you respond to others and get conversations going.  Nostr is better than most social media for deeper conversations.  People are also usually friendly and even people who disagree are usually polite.