200 Things to Do Instead of Scrolling Your Phone

If you've followed me for any amount of time, you've probably noticed that I prefer screen-free living whenever possible. I've learned over the years that while scrolling our phones can solve some in-the-moment needs, it tends to solve one issue while creating ten more.

That's because scrolling social media has been shown to increase depression, anxiety, and other mental health disorders. And believe it or not, it also affects your physical health! Constant scrolling has been linked to headaches, vertigo, muscle tension, difficulty sleeping, elevated blood pressure, and more.

The problem is...scrolling does meet a lot of needs for us, right? It can alleviate boredom, dull anxiety, make us laugh, connect us with friends, and fill time between tasks.

So...what can you do if you want to stop scrolling, but still need to meet the needs that scrolling fills? I'm so glad you asked!

When You’re Bored or Need a Laugh

For a quick dopamine hit, try a puzzle or do something silly. Give a new hobby a tiny trial using supplies you already have.

• Doodle a cartoon animal.
• Read a newspaper comic strip.
• Deal yourself a solitaire hand.
• Try your goofiest celebrity impression.
• Start a small jigsaw puzzle.
• Solve one crossword puzzle clue.
• Invent ridiculous names for your pets.
• Fold scrap paper into airplanes.
• Play tic-tac-toe with someone.
• Draw with your nondominant hand.
• Browse your existing board games.
• Sing a song dramatically.
• Make shadow puppets.
• Read a joke aloud.
• Build a tiny card tower.
• Invent captions for magazine photos.
• Try a tongue twister.
• Sketch your dream house.
• Play a familiar instrument badly, deliberately.
• Make up a nonsense poem.
• Solve a printed word search.
• Design your imaginary restaurant menu.
• Recreate an album cover pose.
• Recreate a childhood photo.
• Play catch with rolled socks.
• Create a secret handshake with a family member.
• Draw a comic about your lunch.
• Try a coin trick.
• Research a new hobby you've had your eye on.
• Rearrange refrigerator magnets.
• Play a round of charades.
• Give household objects funny voices.
• Invent an absurd superhero power.
• Hum a tune for someone to guess.
• Build something with existing blocks.

When You Have No Energy

When your energy is low, opt for comfort or familiar entertainment.

• Lie down with your eyes closed.
• Listen to one familiar song.
• Reread a favorite book passage.
• Watch old videos of your children or pets.
• Play an audiobook.
• Read a children’s book.
• Slowly craft a comforting drink to sip.
• Listen to a podcast.
• Browse a physical photo album.
• Enjoy a ready-to-eat snack.
• Change into your most comfortable clothes.
• Listen to a familiar comedy routine.
• Leaf through a magazine.
• Take a short nap.
• Listen to recorded rain sounds.
• Snuggle with a family member or pet.
• Read a short poem.
• Let your mind wander quietly.
• Watch one familiar sitcom episode.
• Gently rub lotion into your hands.
• Listen to a nature recording.
• Look through an illustrated cookbook.
• Rest under a comfortable eye mask.
• Listen to a favorite album.
• Try a reclining guided relaxation.
• Read an old personal letter.
• Take a warm shower.
• Daydream a favorite scenario.
• Listen to a bedtime story.
• Browse a book of paintings.
• Name your favorite things silently.
• Turn in early if you’re sleepy.

When You Feel Lonely

For human connection, make one small, specific invitation.

• Send your best friend a greeting.
• Leave someone a warm voice message.
• Call a relative for a chat.
• Write a postcard.
• Invite a neighbor for tea.
• Ask someone about their day.
• Send a specific thank-you message.
• Share a funny memory privately.
• Arrange a short phone catch-up.
• Sit with a willing housemate.
• Ask someone to share a song.
• Offer a hug (with permission).
• Greet a neighbor by name.
• Mail a birthday card early.
• Invite someone on an errand.
• Record a story for a grandchild.
• Read aloud to someone.
• Ask a relative about their childhood.
• Send a sincere compliment.
• Invite someone to swap books.
• Ask an old friend to reconnect.
• Share a pet photo directly.
• Schedule a longer visit.
• Invite someone to a free event.
• Ask a friend for a recommendation.
• Offer someone a listening ear.
• Share a small personal update.
• Ask about someone’s current hobby.
• Arrange a shared lunch break.
• Introduce yourself to a neighbor.
• Write a letter to someone missed.
• Visit your library’s conversation group.
• Join a scheduled community gathering.
• Invite someone to share a meal together.

When You Feel Anxious or Overwhelmed

Choose a grounding activity that feels comfortable when your stress levels rise.

• Step outside and press your feet into the ground.
• Name five objects around you.
• Learn a new deep breathing technique.
• Write down your biggest worry.
• Separate urgent tasks from later ones.
• Repeat a positive affirmation.
• Hold a familiar, comforting object.
• Lower any harsh lighting.
• Turn off background television.
• Try some progressive muscle relaxation.
• Trace your palm with one finger.
• Describe your surroundings out loud.
• Write your next manageable step.
• Count backward slowly from twenty.
• Step outside for a few minutes.
• Name your feeling in plain words.
• Write yourself a reassuring sentence.
• Set aside one optional commitment.
• Make a worry list for later.
• Read instructions for one pending task.
• Place stressful paperwork in a folder.
• Move somewhere quieter.
• Ask someone for practical help.
• Press your palms together gently.
• Name four sounds you hear.
• Describe an object’s texture.
• Read a saved comforting message.
• Surround yourself with cushions, pillows, and blankets.
• Pause a tense conversation politely.
• Practice setting a needed boundary.
• Write what’s within your control.
• Focus on one comfortable breath.
• Reach out for professional support.

When You Want to Satisfy Your Curiosity or Catch Up on News

Give your curiosity one clear question and a stopping point. For news, choose a trusted summary you can open directly, keeping social media feeds outside that catch-up.

• Read one trusted daily news summary (1440 provides unbiased news summaries).
• Look up an unfamiliar word.
• Read a nonfiction book page.
• Learn one phrase in another language.
• Check your local library’s event calendar.
• Read one saved blog post.
• Identify a nearby tree.
• Find your town’s name origin.
• Read one good news story.
• Practice a new skill from memory.
• Listen to one short science segment.
• Read your city’s public meeting agenda.
• Explore one place on a map.
• Read a museum object description.
• Look up a food’s history.
• Learn one constellation’s name.
• Read a poem’s background.
• Ask someone how their job works.
• Examine a clothing care label.
• Learn one keyboard shortcut.
• Read a recipe’s technique notes.
• Look up a local landmark.
• Read one author interview.
• Check your local weather forecast.
• Learn the rules of one game.
• Compare two reports about one event.
• Write a question for later.
• Examine how a household hinge or other small part works
• Add one clipping to a vision board.
• Review a household product’s instruction booklet.
• Listen to a brief history segment.
• Write down your best advice for the next generation.

When You Feel Restless or Want a Small Win

Try gentle movement or finish one small task when you want a sense of accomplishment. Choose the movements that suit your physical health and available space.

• Walk to your mailbox.
• Stretch your fingers gently.
• Put away five loose items.
• Refill your water bottle.
• Dance through one song.
• Wipe one countertop.
• Water a plant that needs it.
• Roll your shoulders and neck out comfortably.
• Fold a few clean towels.
• Step outside for a short walk.
• Clear one chair.
• Pack tomorrow’s bag.
• Chop vegetables for your next snack or meal.
• Try gentle seated ankle circles.
• Put shoes back in place.
• Sweep one small floor area.
• Replace an empty toilet paper roll.
• Walk one hallway lap.
• Rinse your breakfast dishes.
• Pull a few garden weeds.
• Put fresh sheets on your pillow.
• Move comfortably to an instrumental track.
• Pair your loose socks.
• Clean your glasses.
• Take recycling to its bin.
• Stretch your calves with support.
• Put tomorrow’s clothes within reach.
• Toss expired leftovers.
• Refill your pet’s water bowl.
• Gather stray pens into one place.
• Gather ingredients for a new meal.
• Clean one mirror.
• Restock your everyday bag.

How to Make Your Next Phone Break Easier

Taking a break from your phone doesn't have to be some elaborate affair. One of the best ways to make sure your new habits stick is to start small!

Keep a tiny shortlist of alternative activities

Save a few favorites in your notes app or on paper to reference the next time you reach for screen time. Make sure you have different options for different energy levels and time commitments.

Leave a visible cue.

Put a paperback or puzzle on your coffee table, with whatever else you might need beside it.

Manage notifications.

Mute nonessential alerts from social media apps if interruptions keep pulling you back.

Give phone activities an endpoint.

Send one message or read one article, then close the app. Turn off autoplay where available.

Adjust after trying it.

Keep activities you enjoyed and replace any that felt like chores. One of the best ways to keep your momentum going is to put your choice for tomorrow within reach tonight.

And there you have it...200 things to do instead of scrolling!

What would you add to the list? Be sure to share in the comments!