I have both ADHD and extreme social anxiety. It feels unbearable to seperate from my devices as well, but the advantages of deliberately bearing the stress for minutes is worth it if you can latch on to something in the real world instead of in your phone/laptop/game.
Just keep a book handy, it’s the socially sanctioned form of isolation! You don’t even have to read it if you’re only looking for time to yourself. Open it up, stare at the pages, turn a page occasionally, no one’s gonna bother you. And plus, you may be compelled to read while you’re pretending to read and might find it enjoyable
I got a hand sized eReader called Moaan InkPalm for this exact move. I highly recommend it. Critics are saying it’s the best purchase of 2024: “Nobody knows you’re reading sci-fi at dinner.” - Bert News
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