Some very honest posts from you, thanks for sharing.
The phone thing I think is very important. I'm now off all social media bar Instagram which is pretty much just nice photos.
Hobby wise I'm light too. I collect various things and also cycle quite a bit. Unfortunately a lot of the cycling is work commute so not always the big positive it should be.
On the meditation thing, I struggle to sleep without listening to some spoken word type stuff. Used to be old Ricky Gervais XFM pods but now it's just any kind of comedy podcasts where there's some good chat etc. That's my meditation.
Keeping busy chimes with me also, I'll randomly go to the supermarket and do a big shop just to tick a mental box or completely clean and wax the car at a moments notice.
A lot of what you're saying seems to hit home for me so thanks for sharing, you're not rambling.