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Read, knitting/crochet, sleep, listen to music, play games (eg. emulator + pokemon games), study, read a newspaper, do crosswords, play chess online, watch a movie, listen to a podcast, learn a language, talk to other non-scrolling people, and yes, you can also stare outside, daydream or self-analyze, or even do nothing. Just a few decades ago we had a lot of dead times, it's not that crazy to pass an hour without having anything to do.
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A lot of those suggestions mean staring at a phone or smilar device and a bystander like ggp might not be able to tell them apart from looking at social media.
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Reading and conversing with a stranger? Maybe not every time but at least once in a while?
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I read but on my phone or ebook reader and have done so for nearly 20 years. Especially since mass market paperbacks were replaced by larger ones that do not fit in my pocket or bookshelves.

I am in England – It is considered very odd to talk to strangers on a train or bus

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Thinking. Taking notes, ideally on a piece of paper. Relaxing. Talking to strangers. And yes, self-analysing. Staring in the window, maybe not so much.
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I treasure my memories of being on subways and busses and getting lost in thought while staring out the windows, yeah. I mean, people have done this for basically all of human history (okay walking or something, not on a train, but, yeah). It's not a bad thing to have some time with just your senses existing in the world.
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I mean, you're right. When I travel, I rarely use my phone or listen to music because everything is about discovering new things, and I love it

But when I'm home, on my way from home to the gym, I take the same route every day, and it can get boring sometimes

I'm also terrible at keeping my phone charged, so sometimes I end up alone with my thoughts anyway

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Let people enjoy things.
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Do you really enjoy doom scrolling? Because I don't, it is just addictive and makes me feel tired and sad most of the times, with infrequent sparks of joy.
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Don’t do things you don’t enjoy.
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They are really adictive and engaging, and they trick you into spending more time there. Nobody ever says "let's watch reels for 3h", but here we are.
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The problem with being always online is not “not-enjoying” but stopping to think. People are getting used to be feed what they need to think constantly (from politics to product reviews) and then their critical thinking skills atrophy.

Moreover, I’m not sure if being on social media is something “enjoyable” anymore, and it’s more like smoking tobacco where it becomes necessary but is not enjoyed.

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its ok to just be bored. that was life in the 90s for me
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