I can really relate to not wanting to spend so much time in your head. I definitely feel the same way. And I also spend way too much time online (sorry, you didn't actually say you spend too much time online, but I definitely do and I can relate to what you say about not wanting to live in a fantasy world, which is what online "life" is in many ways)

What helps me a lot is hiking. I have dogs and they make sure I go out walking every single day, rain or shine, whether I want to or not!

I'm lucky that I have easy access to a lot of nature very close to where I live, so that obviously helps a lot. I don't know where you live or if you live in a city, but I hope you can get to some beautiful natural place and just walk there and really try and pay attention to the birds and the insects and whatever plants or flowers might be blooming. Even though I'm still not very well mentally and emotionally, it really helps me to get outside every day and walk. It's the combination of movement and natural surroundings,. For me it wouldn't be the same walking in a city, it needs to be somewhere natural and preferably without too many other people. But cities have beautiful parks so if I did live in a city I would head there.

Anyhow, that's what helps me. Of course some places have harsh Winters and it's not always possible to hike every day, but I hope you are able to get outside a bit. I don't listen to music or anything, I like to listen to the natural sounds around me. I'm not a big meditation person at all, and I'm not really into mindfulness either, but there is a something I find very grounding about hiking. There is even a walking meditation you can try if you are into that, where you focus on the motion of your feet as you walk and the sensation of the ground beneath your feet etc. As I say, I'm not really into that, but I do truly enjoy paying attention to my surroundings when I am out in nature.

PS: I'm sure this goes without saying, but please always make sure that you are walking somewhere safe! And let someone know where you are going etc!