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?
To expand on your point a bit:
Boredom is good, actually. Like everything, it should be indulged in moderation, but boredom leads towards new ideas.