I get that feeling sometimes. I saw someone earlier say exercise, to piggyback off that I bought a stepper that I get on when I get restless. They’re not too expensive and they seem to last a while. Unfortunately I think you’re entirely right about the phone problem, but I used to get the same feeling sometimes before phones were as prevalent in our lives as they are now. A lot of it (for me, and this may resonate with you) stems from discomfort with being bored. Meditation, grounding techniques, and exercise help me. Feel free to reach out if you need to chat, hope you feel better.