I generally avoid background music. Perhaps a bit of radio when I'm driving, but fortunately don't drive much. I used to listen while working / studying, and can be very productive in doing so - but the downside is I don't fully enjoy the music, and quickly tire of whatever material I've been listening to this way.
I used to drink a lot, and that plus music would release so much dopamine I could easily just sit and listen entranced, with nothing else. With other "substances" in the mix - even more so. Then it just got too much, and frequent blackouts and pass-outs - plus other problems - are simply not worth it. Quit booze and all for good.
Listening "dry", the dopamine released from music alone is never going to be quite what it once was. And so it can be hard fighting the urge to scroll a phone/tablet while listening. I do a bit of that now. BUT a few years dry now, my natural dopamine has recovered a LOT and it's a pretty easily enjoyable thing again to just sit and listen, with some light occasional scrolling. Also noticed I'm a much more acute listener now, too. Makes it a lot easier to solidify impressions of new gear.