Try 20 minutes a day nothing daily. Try. You’ll find that urge to do is poking at you; that email to write, the sports score to check, the inclination to respond to a text right after it’s received.
We are compulsive doers, never bored because there’s always something to check online.
The only way to empty the brain is to do absolutely nothing for 20 minutes. This means remaining awake (not sleeping) and simply trying to resist the urge to do.
Mediation is one way to do this. Another way is to go on a walk without your phone. Or you could sit still in a chair for 20 minutes with no technology nearby.
The whole point of these exercises is to get your natural mind back, the mind we had before the state of constant interruption and entertainment.
A decade ago, an empty brain may have meant that you were bored, goalless. Today, the challenge is turning off a brain full of small, addictive tasks that mean nothing.
Either do nothing and rewire your brain or do nothing in a state of constant updates where you end up where you started.