If you want to change your habit of doom scrolling or have more offline time without screens, then you need to find a substitute activity to make it work. Here is a list of ideas to start with.
I truly admire people who are able to have screen-free days or even longer periods. I myself are often tied to my phone for work, as well as worry for family members and a wish to keep myself constantly updated with how they are doing.
It went so far that besides having no energy after a long day behind screens (not mentioning feeling down after scrolling around in social media), I found myself diagnosed with “screen fatigue” — the symptoms of this include blurred vision, double vision, dry eye, general eye discomfort and eye fatigue.
The more I’ve read about how screens influence our brain and moods, the more I feel it myself — how tired and irritated I become when I have too much screen time. It has been my goal to follow and try out some habits presented by Anders Hansen in “Insta-brain” or Cal Newport in “Digital Minimalism”, but once I’ve done it (for example, removed social media apps, grayscale my phone, removed notifications etc), I still pick up my phone as a silly habit. That’s where I understood that I really need to find some good offline habits to substitute this urge with, while still providing myself some stimulation.
So — here is a list of different activities I’ve brainstormed over a time, which are screen-free and will hopefully inspire you to forget your screen once in a while, to be more energized and to give some rest to your mind and eyes. I’ve tried them out and set myself a goal to continue to reduce my screen time while replacing it with these off-screen activities.
Here are the reasons I’m inviting you to try this out:
- Finding some offline activities you like are preventing boredom that you might sense, if your usual digital gadget is not around.
- You will provide yourself an opportunity to break the habitual pattern of scrolling and will be able to create a healthier routine.
- Substituting mindless scrolling will provide you with more mindfulness, enriching and helping you be more present and in the moment — which will provide great value to yourself as well as to your loved ones.
- You’ll find more time to build up some new hands-on skills and hobbies.
- The actual face-to-face interactions will provide many positive emotions and memories that cannot be replaced.
- Activities like exercising, meditation or spending time in nature have proven benefits for your physical as well as your mental health.
- Offline activities like drawing, handicraft or reading encourage your creativity.
- Practicing digital detox provides a well needed rest for your eyes.
And although it might sometimes feel like an annoying additional activity to do, think about it like this — what would you have done instead of this offline-activity? Mindlessly scrolled on your phone? So, here you go — better use that time wisely!
PS — remember that nobody is asking you to go fullyl off-screen. Starting with small doses and building up that habit step-by-step already provides a huge difference!
1. Read a book
Pure and simple. With Kindle Paperwhite and other e-readers available, there is really no difference whether you’re reading an e-book or a physical one. If you don’t know how to start, you haven’t read for a while or might have a reader’s block, check out one of my previous articles on how to tackle it.
2. Listen to podcasts or audiobooks
Yes — you first have to choose it on your device, but if you manage to switch it on and then continue listening to it, while doing something else (walking, exercising, cleaning, cooking etc), it still counts as off-screen activity, at least for me.
3. Exercise
No need to explain more how positive the impact exercising has on your body. Just find what suits you and keep yourself busy while concentrating on the exercise at hand.
4. Take a walk
This can also be considered as an exercise, but I brought it out separately, as it might be a good activity for those who cannot or, for some reason, don’t want to exercise — you can just have a walk around, or with a goal to visit a specific destination, either by yourself or with friends or family, to have lovely chat on the way.
While I’m still finding my connection to exercising, I’ve always loved taking walks — alone with an audiobook or a good podcast, with my husband or my friends, or now — with my kid in a stroller.
5. Engage in gardening
This is something that many of my family members and friends describe as the best way for meditation. Yes — it also can become a burden with many chores on a to-do list (have been trapped in that one myself) but to be honest — nobody forces you to do some gardening. So, if you get satisfaction from it, and have the means to (a patch of dirt somewhere) , then go plant some flowers, herbs, or vegetables — if the season allows!
6. Cooking and baking
Try out new recipes, do some meal prepping for the week or organize a lovely brunch or dinner for friends or families.
7. Art and crafts
Painting, drawing, knitting or other creative crafts are also some of the wonderful ways to bring yourself a kind of satisfaction and enjoyment that otherwise can be provided by screens. I used to make handmade jewelry for 10 years and once my fingers started beading another item, I was kind of lost in another world. Meanwhile, I was also able to sell this jewelry so — you never know where you can end up with your hobbies!
8. Journaling
Instead of scrolling your phone to start or finish your day, take a journal and try to write down those emotions there. There are many suggestions for different prompts on how to do it, but you are more than welcome just to do some freewriting.
9. Socialize in real time
Whether you visit somebody, have a coffee with them in a cafe or invite them for a brunch, dinner or a board game night — having some actual face-to-face time with your friends and family is an amazing opportunity to gain some positive emotions that last.
10. Take up a new hobby
Perhaps being off-screen will start providing you the necessary time for learning a new skill or hobby (which can also be offline) — try out a new music instrument, learn a new language, go fishing, or take up photography or meditation, for example!
There might be many community courses around you that, besides being offline, might offer you a good companions to learn with! Find out and sign yourself up to some of them!
11. Try out volunteering
We might not know how much volunteering and giving it back to the world can provide us emotionally, unless we try it out. There are many different opportunities for that — from visiting dog shelters to helping to clean up the community gardens and volunteering at retirement community. Just try out different things and find what nourishes your soul the most and makes you happy while you give your time and attention to somebody else!
12. Spend time with your other half
Living together might not always mean spending quality time together, unless you make a conscious decision to do so — make plans with your other half to have a lovely walk, do some goal-setting together, go to a concert or theater, or cook together and feel how much this devoted time to each other supports you in your daily life later on. This is something me and my husband have always been practicing and I strongly suggest to everyone else!
13. Have quality time with your kids
How often are we together with our kids, but actually somewhere else — on our phones, chatting, scrolling etc? Our kids are young only for a while and there will be a time when they have their own life and interests. Enjoy the precious moments when they still want to be together with you and include you in their games and activities, while you can! This is something you and they will cherish your whole life!
Be present for your kids and try to find opportunities to show them how interesting life is. This will make them happy, as well as yourself! It doesn’t have to be something expensive — take a walk with them in a park, or a bike ride, or a picnic. Take them swimming, build sand castles with them or have them help out in the kitchen. Everything is new for them and experiencing life through and together with your kids will provide you with an opportunity to enjoy the small daily activities. So get off your phone and be there for them, for real.
14. Enjoy the nature
Spending time in fresh air is always a good idea! Find a trail for hiking (it doesn’t have to be a long trip or far away) and go alone or, invite your friends or family with you!
Whether it’s a short trip to the woods or the park or a longer camping trip — just find what nourishes your soul and don’t overdo it the first time!
15. Treat your body at (home) spa day
Many people get their best ideas while in the shower? Maybe this comes from the fact that it really is an off-screen activity. But add some more to it, to feel fresh and confident — treat yourself with some beauty and self-care activities such as a manicure/pedicure or facial treatment, whether at home or at a spa. Your body will thank you for it and your mind as well!
16. Tidy up and organize your environment
This is one of my personal favorites as I truly agree with saying that our environment around us affects our stress level and a tidy room/desk inspires us! So, I always have a task list that I’m trying to tackle while off screens. In fact, there is even a list for household chores that take less than 10 minutes — if you constantly tick off some of those, you probably never have to have a full-day-cleaning-day at home!
17. Review your goals in life
Finally — one of my favorite things I like to do to inspire and recharge myself is to take a look at my goals and check on the process of reaching them. I have set myself a life vision, which breaks down into 10 year goals and 1 year goals, which are divided into specific goals for each month. This way I make sure I’m moving in the right direction and saying “no” to things that do not support me in this way.
As life changes, it is crucial to make sure that your goals are in line with this — otherwise they won’t support you and you might find yourself at a point where you’re not sure why you are doing what you are currently doing.
That also resonates with the suggestions and ideas above — don’t pick up everything at the same time. Find out where you want to be and where you want to move on with your life and find the off-screen activities that support you in it!
H.
