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?
It's not fun but that "bleh" state might be your brain adjusting to the lack of instant stimulation. It might be part of a good process that works itself out over the next month or so. Kind of like detoxing but less horrible.
Your ideas of meditation and exercise are great. Both would be a healthier and sustainable way to gey your brain feeling better.