Things to Do Instead of Scrolling: A Guide to Breaking the Doom-Scrolling Habit
Let’s be honest—how many times have you picked up your phone, thinking you’d check Instagram for just a few minutes, only to look up and realize an hour (or more) has disappeared? Yep, I’m guilty of it too. The endless scroll can be fun, but it’s also a huge time drain. And while social media is great in moderation, spending hours lost in reels, memes, and posts can leave us feeling unproductive and even exhausted. It’s time to break the habit. Here are some things to do instead of scrolling—some that still use your phone (but in a productive way!) and others that will get you completely offline.
If You Must Be on Your Phone, Here Are Things to Do Instead of Scrolling:
1. Delete old screenshots & photos
Your storage is probably full of memes, random recipes, or things you swore you’d reference later but never did. Free up some space and declutter your photo library!
2. Delete unused apps
If you haven’t opened it in months, do you really need it? Get rid of those apps that are just taking up space and distracting you from what matters.
3. Clean up your Notes app
We all have that chaotic mess of grocery lists, half-written ideas, and random thoughts. Take a few minutes to organize or delete anything you don’t need.
4. Curate a wishlist
Instead of impulse-buying things you see online, make a wishlist. Whether it’s for books, beauty products, or home decor, keeping track of what you actually want can help curb unnecessary spending.
5. Clean up your texts & contacts
Do you really need that thread from 2017? Probably not. Delete old conversations and update your contact list.
Want a Digital Detox? Try These Things to Do Instead of Scrolling:
6. Read a book
Pick up that book you’ve been meaning to finish! Even just 20 minutes of reading can be a refreshing break from screens. Check out my Book Nook Blog Series for some great recommendations!
7. Watch a movie or binge a series (with intention!)
If you’re going to spend time in front of a screen, make it intentional. Choose something you’ve been excited to watch instead of passively scrolling.
8. Take a nap
Your body and brain will thank you. Sometimes, rest is exactly what we need instead of another dopamine hit from social media.
9. Build a Lego set
It’s relaxing, creative, and so satisfying. Plus, it keeps your hands busy and off your phone!
10. Listen to your vinyl collection & have a mini dance party
Music is the perfect escape! Whether you’re vibing to your favorite record or just having a fun dance break, this is an instant mood booster.
Let’s Recap
The goal isn’t to eliminate social media completely—it’s about making sure we control our time instead of letting an algorithm do it for us. By swapping even a few scrolling sessions for something more intentional, we can reclaim our time, energy, and creativity. If you’re looking for more things to do instead of scrolling, try one of the ideas above!
If you’re interested in how social media affects our daily lives, check out my blog post: A Monologue from a Social Media Manager.
For more information on the benefits of a digital detox, consider reading this article: Digital Detox: What to Know.webmd.com
What are some of your favorite things to do instead of scrolling? Let me know—I’d love to hear your ideas!