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.
In meetings at work, for my actions or actions that I need to follow up on etc. If I am prepared, I will add them to an existing document that we are working from in the meeting or will create a specific actions email as we go. If I am not prepared, it will be notes jotted in a physical notebook. In either case, I will then copy any actions for me to MS TO Do - which is one of the very few relevant apps that we have available on both the locked down phones and laptops. Just occasionally, it is more appropriate to make notes directly in the TO Do app.
Generally for non-work stuff, I will use Google tasks - since it available on all platforms and integrates with the calendar etc. I would love to find a good alternative to google and have tried a few over the years, but have never found anything that I can get to at work and on all platforms at home and will integrate with a calendar that is also available on all platforms - including those that my SO uses - as well as this.
The majority of notes that I make these days are either things that I have to do or are updates on the status of particular projects or systems though.