Oh, the irony! I'm trying to upvote your comment, but keep getting an error.
I signed up here and Lemmy.world (same username), at roughly the same time, and have mostly used this account. Only in the past few days have I been leaning on lemmy.world, and giving some thoughts as to where my new backup might be. I really do appreciate the added benefits of 3rd party apps, but I'm definitely going to keep checking in here, and hoping I'll be back to using this account (almost) exclusively again soon. I don't even use the microblogging side of things here, but I've really enjoyed the vibes of Ernest and the local community.
I've actually found weightlifting to be surprisingly satisfying. I really enjoy it because I get to compete against myself, and tracking the weights & reps gives me a very clear sense of progress. Weightlifting (and some low intensity cardio options) also allows me to do plenty of scrolling during my workout if I want to. The trick for me has been to find something that I can make a routine, and whenever I lose my routine, I work to build it incrementally. I'm actually really struggling right now because my gym made some changes that led me to cancel my membership, but having a physical location to go to seems to be a key factor for me.
Anyway, when I've needed to rebuild my routine in the past, step 1 was walking to the gym, but not going inside, and just walking back home. Since that entire process took about 30 minutes, it wasn't too difficult to squeeze in if I overslept. Step 2 meant I had to actually enter the gym and do something. Usually it was just walking on a treadmill for up to 30 minutes, depending on how much time I had available. From there, I'd start adding some time in the weight room and increasing the intensity of my cardio time (running or stairs), and eventually I'd work myself up to an hour of weights plus 30 minutes of running.
Since I've cancelled my gym membership, I'm really struggling to stick to a routine. Going to a certain location at the same time every day seems to be important in keeping me focused. One thing I did find that I'm hoping will motivate me is a running meetup. They have routes of varying difficulties, and often grab a beer together after, so I'm currently trying to build enough stamina to feel confident participating in their easiest runs, and hoping I'll eventually feel confident in their more challenging runs too. If running isn't your thing, I'm sure there's other groups for activities that you would enjoy.