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?
Take a backpacking trip, don't bring your phone (if you're worried about dying, bring a radio or beacon or something)
It'll help you purge the dopamine and calm yourself down