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?
Allow yourself to be bored for increasing lengths of time until you have a desire to do stuff. Walks (no podcasts or music allowed) are easy mode instead of staring at a wall.
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.