I realised a couple of years ago that the 40 minutes of FREE time that is created when you bring your kid to swim class is actually perfectly suited to read a book. Once a week you have a determined slot were you can immerse yourself in the book that's been on your bed side table fighting for attention with twitter, netflix, podcasts... (and always loosing).
Yesterday I brought my camera instead and took a short hike in the woods close by.
I highly recommend finding a small fixed window of time every week where your phone does not get to participate and you dedicate your time on some form of 'old school' activity instead. (Or just sit there quietly meditating over a cup of coffee).
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