Can I just squeeze all the rest (aside from the 8 hours of sleep) of the items into the 2 hours of no phone before bed and then spend the rest of my day doomscrolling in bed?
Gimme an exercise I can do that trains "all"/most muscles (especially hi & low back), isn't boring me to death (no plank) and can be done in a cramped space and I'm in.
How quickly do you get bored? Plank should not last longer than one or two minutes. You can put your phone on the floor and watch YouTube if you need constant stimulation.
Pushups, pullups/chinups, squats and lunges are a minimal but near full routine. Alternate arms and legs, 3 sets x 8 reps each, preferably done in a circuit. You need 3 minutes between muscle groups to let ATP/ADP regenerate, so with the alternating sets, rest 90 seconds between each exercise. Muscles need 48hrs rest to build, so do the below no more than 3x/week. Good form is way, way more important than reps. Start with good form and do as many as you can each timr till you hit 8.