Turn Off Your Phone
I know, I sound like your mother. But, let me relay to you that your phone is literally poisoning your mind and making you depressed. You can Google any number of studies to support this, so here's an anecdote.
I woke up this morning and pulled out my phone. Here's a typical routine:
-First, it assaults you with as many notifications as the greedy developers think they can get away with. None of these notifications is about puppies getting adopted or cool things getting invented. Every notification is designed to poke you like a lion in a cage to get a reaction.
-Then, should you be unfortunate enough to open an app, it is going to feed you enough slop to kill a barnyard pig in an attempt to extract either money out of you or attention to feed to advertisers. This won't be through an earnest attempt to educate or enlighten, they're going to appeal to whatever primal and base emotion keeps you coming back.
-Finally, it is going to lie in wait after you've gorged yourself on digital media until it thinks it can feed on you again.
Throw it under a bed. Toss it in a faraday cage. Lock the poisonous adder of your phone somewhere it cannot get you.
Go for a walk. Drive to a library. Do anything but kill time on your phone because you'll discover it wasn't killing time - it was killing you.