Hi OP (and everyone else here!), ahh, I sympathise with being woken up by a "starving" cat - we had one years ago who must have been a cockerel in a previous life, he woke us up earlier and earlier every day in the summer!
Sorry to hear you're feeling a bit low today. I know what you mean about wasting time on the phone, it's too easy isn't it? How about setting yourself a time limit? So say, right, I'll put the phone in the drawer at 3pm, then go and have a cuppa and then get a book to read? I find that an actual book is so much nicer than on a kindle etc, and you can get them very cheaply on Amazon and eBay until the libraries are back to normal. Or go to the shop if you have one nearby, a Sunday Times can keep me occupied for ages (other papers are available!). I know that if I've spent ages looking at stuff on my phone it makes me feel a bit like I've been eating junk food - does that make sense? A bit kind of scrappy and restless, but I don't feel like that if I've read a book or a paper.
If you don't mind, can I also share something that helped me a bit in the past? I was really low at the time (childhood trauma stuff that had come to the fore for a particular reason) and I decided to treat myself as though I was talking to a friend.
Sounds mad eh?! 😂 But basically when I was feeling tearful (and couldn't burden DH with it as he was really unwell at the time), I'd do what I would do for a friend. So I'd pick some flowers from the garden and put them in a vase where I kept catching sight of them all day; or I'd buy myself a bar of chocolate from the shop; plan a dream holiday (not one that I'd ever be able to afford irl!); make my favourite meal for tea, or even just "allow" myself to have a little cry. We wouldn't be annoyed with a friend for feeling down, would we, so why can't we extend that same kindness to ourselves?
Big hug to you OP, hope you're able to get out for a wee walk today, it's a good "drying day" here so I've just hung out a washing and am going to settle down with my cat and my book.
PS - my username comes from my grandpa, he died when I was very young and although I don't have many memories of him, I remember him singing that to me. (it's not too outing but my name is actually Carrie, although only a handful of people know that as I actually go by my middle name and have done since I was about 11).