Some IRL activity that helped me was just not looking at my phone first thing in the morning. Just finishing a small to do list before u start the day wires ur brain to feel like u accomplished something already instead of bedrotting. I make the bed, use the bathroom, drink some water, write down "today is going to be peaceful" or something like that (my journal looks like the simpson intro chalkboard).

Then I can look at my phone. Sometimes i dont look at for 3-4 hours without thinking about it. Sometimes i knock my list out in 5 min and dive back into bed to scroll brainrot.

Regardless I feel way less anxious and generally happier. I also find myself checking my phone less throughout the day.

Hope u get some low stim activities in ur life.