Are you stressed out by the amount of time you spend scrolling? Do you feel addicted to your phone? If so, this blog post is for you.
We cover 100 things to do instead of scrolling social media, so you can decrease your screen time and become more mindful with your time and energy.
If you’re new here, welcome! My name is Becca. I am a Registered Dietitian Nutritionist specializing in ADHD nutrition. I also have ADHD myself. I combine evidence-based nutrition knowledge with my own lived experience to help you optimize your health and time in the kitchen.
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Let’s get into it!
I recently did a time audit of my daily tasks. One thing I noticed was the large amount of time I was wasting scrolling social media apps like Instagram and Tiktok.
As an online business owner (with ADHD…), it’s hard to regulate how much energy I am spending on these apps for work without getting carried away because of their addictive nature.
This inspired me to put together a list of things to do instead.
Why we scroll
Before we can stop scrolling, it helps to understand why we do it.
Here are a few of the most common reasons:
Dopamine
Scrolling gives you tiny hits of dopamine…new content, new likes, new messages!
Our brains crave novelty and stimulation, so it makes sense that we’d reach for our phones when we’re bored or understimulated.
Easy access
Our phone is always there. You usually don’t have to get up or even think about what you are doing. Just open the app and boom – you’re doom scrolling.
Free time and transition time
You finally have a moment of downtime or you’re trying to switch tasks and your brain resists. Scrolling can fill the time and helps you avoid that uncomfortable space in-between tasks.
Habit
Sometimes we scroll because it’s automatic. You don’t even realize you’re doing it. You have trained your brain to pick up your phone when there is a lull in your day or when you are avoiding something else.
Social validation
It’s easy to start linking your self-worth or productivity to what’s happening online. But this can also lead you into the comparison trap, where you start measuring your value against someone else’s highlight reel.
Benefits of putting your phone away
Okay, so why even try to cut back? Let me count the ways…
- Less overstimulation
- Less anxiety
- Less comparison
- More mental clarity
- Better mood
- Better sleep
- More creativity
- More time
- More meaningful connections in real life
With that being said, it’s not about never scrolling, especially if you enjoy doing it.
It’s about having boundaries and other options when you want to do something else with your attention.
Tips to stop doom scrolling
Don’t look at your phone first thing in the morning.
There isn’t nearly enough research on this yet, but from personal experience? Anytime I look at my phone within the first 60 minutes of waking up, I end up reaching for it WAY more throughout the day.
Instead, set the tone of your day by doing something more intentional and productive in that first hour. It makes a big difference.
Block the apps.
You can use an app, your phone settings, or certain devices to help block access.
- Apps, like Instagram, let you set daily time limits.
- Most phones have built-in screen time settings.
- The Brick device blocks apps until you physically scan it with your phone. (I have one and use it every single day.)
Say it out loud.
For example: “I’m opening Instagram because I’m avoiding x task.” It sounds silly, but naming the behavior creates awareness. That moment of pause gives your brain a chance to choose something else, or at least scroll more intentionally.
Schedule set times to use social media apps.
If you’re not ready to go cold turkey, give yourself permission to scroll during set windows. Like when you’re on the subway coming home from work.
This way, you’re not depriving yourself. You’re just adding structure.
Use timers.
Set an alarm for the amount of time you want to spend on social media.
When the timer goes off, it will remind you of what you are doing. This way you’re less likely to get sucked in.
Set up visual cues for the behavior you want to do instead.
Want to go to the gym in the morning? Lay out your clothes the night before.
Want to read before bed? Put your book on your pillow.
Make the alternative easy and obvious.
Keep a list of things you can do instead.
Keep it somewhere easy to access – like on your desk or fridge. Refer to it when you get the itch to grab your phone.
And on that note, here are some ideas you can add to your list…
I put together this list to give you some inspiration for what to do instead of scrolling.
Feel free to tailor it to your own interests, and keep a copy handy for the next time you catch yourself reaching for your phone.
To make it easier to navigate, I’ve grouped everything into five categories:
- Get out & be social IRL (in real life)
- Physical health
- Mental health
- Productivity
- Hobbies, games & creative activities
Get out & be social IRL
These are things you can do without your phone that will still allow you to connect and feel good.
- Call a friend or family member
- Join a local class or workshop (cooking, art, pottery, improv, etc.)
- Volunteer for a cause you care about
- Host a dinner party or board game night
- Offer to walk someone’s dog or help a neighbor with errands
- Visit a local café you’ve never tried
- Go to the library and browse the shelves
- Go to the park or beach to people watch
- Visit the zoo or aquarium
- Organize a book club
- Visit a museum or art gallery
- Go to a farmers market
- Join a recreational team sport
- Attend a live event, like a concert or comedy show
- Organize a clothing swap
- Attend a local meetup
- Invite a friend to go for a walk
- Write a letter or postcard
- Go to a drop-in community class or seminar
- Join or start a local walking group
- Spend time outside with a pet
Physical health
These are things you can do without your phone that support your energy, strength, and overall well-being.
- Do a few minutes of stretching
- Walk around the block
- Roll out your back or legs on a foam roller
- Do 10 squats, lunges, or jumping jacks
- Try a new group fitness class
- Take a 5-minute dance break
- Do some yoga poses – child’s pose, downward dog, or pigeon pose
- Join a run club
- Do wall pushups
- Swim laps at your local pool
- Follow a free YouTube workout video
- Try a 3-minute plank challenge or wall sit
- Run up and down the stairs a few times
Mental health
These are things you can do without your phone when you need to reset, reflect, and recharge.
- Meditate
- Do some deep breathing exercises
- Journal using prompts like: “What am I grateful for today?”
- Do a brain dump on a piece of paper (this is especially good to do at the end of the day)
- Reflect on the best things that happened this week
- Make a vision board
- Take a nap
- Do a random act of kindness
- Light a candle
- Write down some affirmations
- Listen to your favorite song
- Go outside for some fresh air
- Take a bath
- Do a face mask
- Try acupressure
- Go get a massage
- Lay in the sun for a few minutes
- Sit down with a cup of coffee or tea
Productivity
These are productive things you can do without your phone that will leave you with a sense of accomplishment and one less thing on your to-do list.
- Tidy something small, like your desk or bag
- Delete 5-10 old emails
- Plan the next day in your calendar
- Wipe down your phone screen or keyboard
- Fold laundry
- Sort through a junk drawer or doom pile
- File away important papers
- Make your bed
- Clean your bathroom mirror
- Drink a glass of water
- Check in on your financial goals
- Donate stuff you don’t use anymore
- Set up a body doubling session with a friend
- Rearrange your workspace for better flow
- Change a lightbulb that’s out
- Schedule an overdue appointment
- Meal plan for the next week
- Write down your grocery list
- Water your plants
- Clean out your pantry for expired items
- Batch-cook a protein for the week
- Prep overnight oats for tomorrow morning
- Organize your spice drawer
- Put away five things that are out of place
Hobbies, games, and creative activities
These are things you can do without your phone that will spark creativity, help you unwind, or even introduce you to a new hobby.
- Read a few pages of a book
- Listen to a podcast or audiobook
- Try crossword puzzles
- Learn 3 new words in a new language
- Start a free course or podcast that teaches you a new skill
- Play Sudoku
- Start a puzzle
- Try a new card game
- Knit something
- Draw or doodle
- Make a bucket list of things you want to try this year
- Color in a coloring book
- Create a collage using old magazines
- Try origami
- Start a scrapbook
- Make friendship bracelets or beaded jewelry
- Paint your nails
- Start a DIY project
- Try new recipes
- Rearrange your space for a new vibe
- Build something with LEGO
- Write a haiku or silly poem
- Take a photo walk in your neighborhood
- Revisit an old hobby you haven’t done in a while
And last but not least…
- Do NOTHING. Doing nothing can be productive. Your brain might wander to places it otherwise wouldn’t. Who knows – it might stumble into new ideas or inspiration that will change your life. Don’t resist it!
Too long; didn’t read
- Our brains crave dopamine and scrolling is an easy way to get it, especially when we’re bored or avoiding something.
- Cutting back may be beneficial to your mental health and productivity.
- To reduce your time scrolling or to take a social media break, you can use app blockers, timers, and visual cues to direct you to preferred behaviors.
- You can also create a list of things to do instead of scrolling. See the list above for inspiration!
Tell me how you’re spending your time off social media! Leave any thoughts or questions in the comments.
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