23 Things to Do Instead of Scrolling on Your Phone

Livia Boerger
6 min readJun 23, 2022

What would you do if I asked to see your screen time? Freeze up? Hide your phone? Break out in hives? Truthfully, most of us aren’t proud of how much time we spend on social media and useless apps, but our devices make it really hard to break the habit. If you want to decrease your screen time, increase your productivity, and finally create balance with your devices, try these 23 things to do instead of scrolling on your phone.

Why Screen-Free Activities Are Important, Even For Grown-Ups

You’ve probably heard of all the dangers of too much screen time when it pertains to kids: decreased attention span, trouble sleeping, and dependency on devices. But these risks are real for people of all ages. Spending too much time on your devices (and yes, that counts work time, too) can have a lasting impact on your physical and mental health. If you want to sleep better, think more clearly, and increase your attention span, it’s time to step away from the screens.

Unfortunately, that’s easier said than done. Our devices are designed to keep us hooked. Every time you open a colorful app, see a funny meme, or hear the “ding” of a notification, your brain releases a little shot of dopamine. Over time, you can literally become addicted to it.

And what’s the best way to break an addiction? Replace it with something healthier and more fulfilling.

23 Things to Do Instead of Scrolling on Your Phone

Quitting cold turkey isn’t easy. Instead, turn to one of these activities when you feel the urge to reach for your phone.

  1. Take a walk. Fresh air does the mind good! If you’re feeling bored or listless, take a walk around the block. Who knows? You might come up with your next great idea while you’re strolling instead of scrolling.
  2. Write in a journal. I used to pick up my phone when I was trying to avoid a weird thought or feeling. Instead, face it head on. Journal about what you’re feeling, and try to get to the bottom of your phone habit.
  3. Do some stretches. It’s hard to scroll in downward dog. Do some light stretching or yoga to get your blood pumping and relieve tension. This is especially…
Livia Boerger

Livia is a Mental Wellbeing Coach and helps womxn live with intention & prioritize their wellbeing. Grab your free self-care planner: https://shorturl.at/ABTU3