What to Do Instead of Scrolling Your Phone

And You’re Not Sure What to Do Instead

You pick up your phone without thinking.
A quick scroll.
A quick hit.
And before you know it, 20 minutes are gone—and you’re not even sure what you saw.

We all do it. But here’s the truth:
It’s not about the phone.
It’s about what the phone is replacing.

Phones step in when we don’t know what else to do with ourselves—
When we’re bored, overwhelmed, uninspired, disconnected, or unsure.
When we crave connection but don’t know where to turn.
When we want to create, but feel stuck.
When we want to care, but feel tired.

So what do you do when you want to detox from your phone, but time stretches out blank in front of you?

You begin again.

Here are some real, restorative things you can do instead of scrolling—grouped by why they matter, not just what they are:

Reawaken Your Attention

Because your attention is sacred—and screen time scatters it.

• Go for a walk or bike ride. Notice five things you can hear or smell.

• Visit a park, forest, or waterfront and watch the natural world.

• Sit by a window and just observe.

• Do a task slowly and mindfully—fold laundry, stir soup, water your plants.

• Practice mindfulness or meditation, even for two minutes.

Remember Who You Are

Because constant scrolling pulls us away from our own identity.

• Write in a journal. Let it be messy and honest.

• Create a playlist of songs from a specific time in your life.

• Cook a recipe from your childhood or heritage.

• Organize photos or create a photo album.

• Make a bucket list—of dreams, places, or tiny joys.

• Read a physical book or magazine.

Reconnect with Others

Because phones give the illusion of connection—without the nourishment.

• Call or voice message someone, just because.

• Invite someone over or meet up face-to-face.

• Play a board game or card game.

• Ask your parent, sibling, or child one meaningful question.

• Go for a picnic or phone-free walk.

Move Your Body to Move Your Energy

Because energy that doesn’t move gets stuck—and stuckness feeds scrolling.

• Dance to one song like no one’s watching.

• Go swimming or do something playful in water.

• Garden, sweep, or clean a neglected corner.

• Play a sport or take a local movement class.

• Stretch your body and breathe deeply.

Make Something, Anything

Because creation is the antidote to consumption.

• Paint, draw, knit, sew, or sculpt.

• Bake something from scratch.

• Start a puzzle—jigsaw, Sudoku, or crossword.

• Write a short poem, a letter, or a list.

• Learn a new skill (try doing it without YouTube!).

Do Nothing (On Purpose)

Because boredom isn’t a problem—it’s a portal.

• Lie on the floor and stare at the ceiling.

• Sit with a cup of tea and do absolutely nothing.

• Let yourself daydream.

• Take a nap—not for productivity, just to rest.

More Ideas:

At Home:

• Read a physical book

• Try painting, drawing, or knitting

• Cook or bake something new

• Clean or organize a drawer, closet, or space

• Play a board game or card game

• Tend to your houseplants or pets

• Listen to music or a podcast (bonus: no screen!)

• Write in a journal or start a creative project

• Do a jigsaw puzzle or crossword

• Watch a movie without multitasking

• Plan a trip or dream up future adventures

Out and About:

• Go for a walk, hike, or bike ride

• Explore a local park, beach, or nature trail

• Visit a bookstore, art gallery, or museum

• Attend a local event or festival

• Swim or do something active outdoors

• Try a new shop or café in your neighborhood

• Spend time with a friend, unplugged

Tips for Success:

• Create phone-free zones in your home (like bedrooms or the kitchen)

• Turn off notifications to reduce the urge to check

• Keep alternative activities visible and ready

• Set time limits or phone curfews in the evening

• Be okay with boredom—let your brain breathe

• Plan ahead and try one new thing each day

• Be gentle with yourself—this is a practice

The Takeaway

Your phone will always be there.
But so will your life.

And your life is so much more interesting than a screen—when you give it a chance to be.

Want More?

If you're looking for a guided way to step back from screens and reconnect with real life, check out [The Great Digital Reset]—a short, powerful experience designed to help you reset your habits and reimagine your time.

It takes less than an hour. But it might just change everything.