I’ve become very familiar with it. More times than I’d like to admit, I pick up my phone with intentions of only reading one article. Next thing I know, hours have passed by, and I look up from my phone completely dazed. I’ve scrolled mindlessly for so long that it feels like time flew by without me there.
Scroll scroll scroll…refresh…repeat.
If you’re anything like me, you end up with absolutely nothing after staring at your screen for hours. Days you could’ve spent feeding your soul were wasted looking at meaningless stories.
I took for granted how social media can suck the life out of you. Once I decided to quit mindless scrolling for good, I noticed changes to my energy, focus, and happiness. That’s why I want to share with you 100 things you can do instead of scrolling.
They’re humble, easy, and realistic. Pick and choose what works best for you and your lifestyle.
Why You Browse Social Media Without Thinking
Before I teach you how to avoid scrolling, it’s important to understand why you do it in the first place. Every scroll brings a tiny drop of novelty. Your brain’s dopamine floods, and you yearn for more scrolls. Apps are purposely designed to become addictive and lodge themselves into your brain.
Numerous studies have found excessive screen time can harm your mental well-being, productivity, and sleep habits. Your time can slip through your fingers if you don’t put boundaries in place. The cool thing is you can choose something else.
100 Things To Do Instead of Browsing Social Media
Below are a hundred alternatives you can turn to whenever you reach for your phone. They’ll help you connect with yourself, work towards your goals, or simply enjoy life’s small pleasures.
- Write one page in a journal about what’s happening in your life.
- Stretch or do some light exercises.
- Go outside and look at the sky.
- Drink a glass of water slowly.
- Write down five things you’re grateful for.
- Focus completely on one sound you hear.
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- Declutter one corner of your bedroom.
- Make a phone call to a friend or family member.
- Take a walk and enjoy the silence.
- Read one chapter of a physical book.
- Write your tasks for tomorrow.
- Declutter your workspace.
- Go outside and take five deep breaths.
- Make yourself a healthy snack.
- Write down one goal you’d like to accomplish this week.
- Change one small thing about your surroundings.
- Take a power nap.
- Rewrite what you learned today in your own words.
- Meditate for one minute.
- Sit in silence and become aware of your breath.
- Draw or sketch on a piece of paper.
- Write down three goals you’d like to accomplish this month.
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- Water your plants or tend to something living.
- Write a letter you never have to send.
- Look through old photo albums.
- Burn a candle and meditate.
- Do a puzzle or play a game offline.
- Practice handwriting slowly.
- Organize your bookshelf or library.
- Meal prep for the week.
- Wipe down your kitchen countertop.
- Start a new journal.
- Dance like no one’s watching to your favorite song.
- Take out the trash or recycling.
- Write down one thing you’ve always wanted.
- Clean one drawer of clothing.
- Sit by a window and watch life pass by.
- Read a magazine.
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- Fold your laundry.
- Write down 10 small wins from last year.
- Do a breathing exercise.
- Plan your tomorrow, hour by hour.
- Write about one thing you want to improve upon.
- Make yourself some tea or coffee without your phone.
- Write about a fear you’ve overcome.
- Learn one new word and its meaning.
- Go over your monthly budget.
- Write down ways you could budget better.
- Make a list of skills you want to learn this year.
- Eat a snack without your phone.
- Organize your purse or wallet.
- Summarize what you read and write it down.
- Write down your five core values.
- Relieve tension in your neck and shoulders.
- Plan what your morning routine will look like.
- Write ten business ideas to explore in the future.
- Close your eyes and sit with yourself.
- Write about something you want to improve in your life.
- Write about your favorite memory.
- Step outside at night and gaze at the stars.
- Watch the sunrise or sunset.
- Organize your digital files that aren’t on a screen.
- Clean your bathroom mirror.
- Write a letter of gratitude to someone.
- Make a list of habits you want to build.
- Take a walk and practice mindfulness.
- Delete photos on your computer you don’t need.
- Read a chapter of a self-help book.
- Write one page with pen and paper.
- Do an equipment-free workout.
- Make a mini vision board with cut paper.
- Write down your favorite quotes.
- Clean your windows.
- Write out your top priorities.
- Write about what you are currently struggling with.
- Take a slow, mindful shower or bath.
- Make a list of films you want to watch.
- Write about your career goals.
- Restock your kitchen pantry or cupboard.
- Write your bucket list.
- Learn 10 new words in a foreign language.
- Organize your closet.
- Read a self-improvement article.
- Write what success means to you.
- Make a list of things you can do that don’t cost money.
- Practice good posture while sitting still.
- Organize one drawer on your desk.
- Write down ten things you could do for others.
- Wipe down your sneakers.
- List your strengths.
- Write about your perfect morning routine.
- Journal about something you learned the hard way.
- Go outside and listen to nature.
- Write down travel destinations you’d like to go.
- Wash your deck or balcony.
- List 5 things you like about you.
- Write about who or what inspires you.
- Sit in silence with your eyes closed.
- Write down what your life will look like in five years.
- Choose one thing you can do today that will bless others.
Overwhelmed? Don’t do them all. Start with one or two and work your way up. You can do this!
Taking Control Of Your Time
Each time you replace scrolling with one of these healthier alternatives, you win back a piece of your day. You remind yourself who’s in charge of your life. You decide how you spend your time…not your newsfeed. Choose an option from this list that requires you to be present and aliveStudies from Harvard have discovered that people who spend more time engaging in the present moment are happier than those who don’t (Harvard Gazette—“Wandering mind not a happy mind”). Browsing social media is another type of daydreaming. You can learn how to practice mindfulness instead.
Next time you want to browse social media, stop yourself. Breathe. Then choose one of these 100 alternatives. They add up over time. Little by little, they return hours of your day, energy, and happiness back to you. They allow you to live the life you’ve always dreamed of.
4. FAQ
1. Why do I scroll even when I don’t want to?
Every scroll brings a tiny drop of novelty, and your brain’s dopamine responds by wanting more. Apps are purposely designed to become addictive and lodge themselves into your brain.
2. What are some quick alternatives when I catch myself scrolling?
You can drink a glass of water slowly, take five deep breaths outside, stretch, or write one page with pen and paper.
3. How can I stop scrolling when I’m bored?
Pick one option from the list that requires you to be present and alive, then do it for a few minutes instead of refreshing your feed.
4. Does screen time really affect sleep and mental well-being?
Numerous studies have found excessive screen time can harm mental well-being and sleep habits (NIH: NHLBI—Study reveals how screen time affects sleep).
5. What if I feel overwhelmed by a list of 100 options?
Don’t do them all. Start with one or two and work your way up.
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