I’ve tried to go without my phone more often and get out of the habit of having something constantly on in the background but I find myself just getting into this state where nothing is even vaguely pleasant, where I can’t find motivation to move, or where I pick up my phone without even realizing what I’m doing.
Is the answer meditation and exercise? It’s meditation and exercise isn’t it?
Not the most helpful suggestion, but literally touch grass. Being outside in natural spaces (preferably with lots of vegetation and calming sounds) is remarkably good for mental health. Studies have shown that just 30 mins of a walk in a park or similar has significant benefits to mental state.
If you can spend longer periods of time in such a setting regularly, that’s even better. Exercise is also really helpful.
My go-to is riding my bike on some trails to a quiet spot and chilling for a bit. Just being aware of the natural world for a bit really decenters the ego, which is pretty useful.