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What Did People Do Before Smartphones?
(www.theatlantic.com)
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Personally, I always used to carry a paperback with me and would read in the odd moments that this writer seems to recall as being so dull and soul destroying. I still do carry e-books on my phone of course and use them in exactly the same way - but also with the option of doomscrolling, of course.
As for TV, I was never one for TV - or radio - as background noise. With fiends, I had a bit of reputation of going round and turning such things off when I entered the room, so that we could talk without distraction. I would ask them first, of course.