"Today was good because I didn't feel like shit for wasting my entire day staring at my phone" sounds like a rock bottom bar for positivity. It's not even highlighting something positive, it just means you're now numb to it so it doesn't really affect you anymore. If your friend didn't tell you to get off your ass and go outside then they're not a real friend.

You wasted your entire day. While you were devoting attention to your phone, some other facet of your life was decaying and falling apart. And that you said, “I didn’t get frustrated…” suggests that getting frustrated is a common occurrence for you and that you probably haven’t dealt with the root cause of your frustration. Your day was just procrastination and distraction, putting your head in the sand while the world falls apart all around you.