Scrolling is sneaky. You promise yourself “just five minutes,” and suddenly an hour has passed, your tea’s gone cold, and your thumb aches from swiping. And with high social media usage linked to poorer mental wellbeing, you owe it to yourself to do a little less scrolling and a little more living.
If you’ve ever felt stuck in the scrolling-cycle, having a ready-to-go list of screen-free alternatives can make all the difference. Here are 50 things to do without your phone, broken down into simple categories. Screen shot it, save it to your notes.
🌿 Outdoors
Nature does wonders for your mind and body, and it’s one of the best ways to interrupt endless scrolling.
- Go for a long walk and explore a new route or area.
- Try a “colour walk” - where you choose a colour and spot it on your wander.
- Plant seeds or grow something in outdoor space or windowsill.
- Cloud-watch or stargaze - challenge yourself to see patterns or pictures.
- Join a run club or go on a no-pressure run.
- Forage for blackberries or wild herbs to cook with at home.
- Sketch or photograph nature - using a real camera if you have one.
- Sit outside and people-watch or read your book.
🎨 Creative
Phones drain creativity, but hands-on activities refill it.
- Print out photos from your phone and create a picture album.
- Create a mood board or vision board.
- Paint by numbers or try watercolour painting or sketching.
- Buy or pick flowers and make an arrangement.
- Knit, crochet, or sew something simple.
- Cook a new recipe from scratch.
- Draw something that you can frame for your home.
- Write a letter to a friend and post it.
- Play an instrument (or teach yourself one).
🏡 Indoors
Perfect for rainy days or cosy evenings when your phone feels too tempting.
- Rearrange a room for a fresh feel.
- Declutter a drawer or cupboard.
- Try a new board game or puzzle.
- Have a DIY spa evening - face mask, bath, candles.
- Read a physical book or magazine.
- Upcycle some furniture or frames.
- Listen to the radio or album in full.
- Try a meditation or breathing practice.
👥 With Friends & Family
Sometimes the best way to put your phone down is to put it out of sight and focus on others.
- Host a dinner party and cook together.
- Go bowling or try your hand at padel.
- Plan a pub quiz night at home, or go to an organised one.
- Have a phone-free games night.
- Go to a comedy night.
- Have a no-phone walk and chat.
- Try a new sport together (tennis, climbing, paddle boarding).
- Visit a museum or gallery.
✨ Solo
You don’t always need company to recharge — time with yourself can be surprisingly fun.
- Take yourself on a “solo date” to a café.
- Write letters or postcards to friends, or your future self.
- Listen to a podcast or audio book.
- Sit in a café and people-watch.
- Try learning a language from a phrasebook.
- Start a gratitude journal.
- Do a big jigsaw puzzle.
- Volunteer locally — dog-walking, litter-picking, helping at a community garden.
🌸 Self-Care & Wellbeing
Scrolling often disguises itself as “relaxation,” but your mind and body deserve more nourishing rest.
- Take a long bath with epsom salts.
- Try yoga or gentle stretching.
- Write a burn list - write down your worries and then let them go
- Head to a sauna to sweat out the stresses
- Set goals or plan a dream getaway.
- Take a nap without guilt.
- Practice mindfulness with a cup of tea.
- Go through old photos and relive happy memories.
- Go tech-free for an evening — light candles, read, rest.
Why Put Down the Phone?
It’s no secret that endless scrolling takes a toll. Studies show too much social media time is linked to shorter attention spans, poor sleep, and even higher stress levels. It tricks your brain with quick dopamine hits that leave you wanting more — but rarely satisfied.
On the flip side, putting your phone away and trying activities like the ones above:
- Boosts your attention span and creativity.
- Deepens your relationships (no half-distracted chats).
- Improves mood and sleep.
- Helps you feel more present and grounded in daily life.
Phones aren’t all bad - but if you feel they’re stealing more of your time than you’d like, this list of 50 alternatives is here for you. Save it, print it, or stick it on your fridge. Next time you catch yourself reaching for your phone out of habit, swap it for one of these screen-free ideas.
Your mind (and your thumb) will thank you.
