30 Things That Are Way Better Than Wasting Time Scrolling on Your Phone

Maybe you’re familiar with this: You pick up your phone for a "quick check," and before you know it, an hour has vanished into the digital abyss. You’ve scrolled past countless memes, selfies, and "life updates" from people you haven’t spoken to in years. Instead of feeling inspired or entertained, you’re left with that familiar pit in your stomach—a mix of guilt, dissatisfaction, and wondering why everyone else’s life looks so much more exciting than yours. And then the judgment and shame march in, “Why did you spend so much time on your phone when you told yourself you will stop doing it?” Then comes the frustration of judging yourself... And the feel like crap cycle starts again. Sound familiar?

Our phones have become an extension of ourselves. We carry them everywhere, reflexively reaching for them in moments of boredom, awkward silences, or even just out of habit. If we’re not careful, the hours we spend consuming someone else’s highlights can mean missing out on living our own.

Instead of mindlessly scrolling, we can chose to spend that time doing things that actually bring us joy, fulfillment, and connection. Changing this habit might not be easy, but it is simple and could be fun if you want it to be!

Here are 30 fun, lighthearted ways to reclaim your time and focus on living rather than consuming.

1. Take a Walk

Leave your phone at home (or on airplane mode) and just wander. Notice the sounds, sights, and smells around you. Have no agenda. Just walk.

2. Try a New Recipe

Cook something you’ve never tried before. I love recreating dishes I enjoyed at restaurants. Start with something simple if you’re not much of a cook.

3. Read a Book

Escape into a novel or learn something new. Real-life plot twists are more satisfying than Instagram reels.

4. Start a Journal

Stream of consciousness journaling can be so freeing. Alternatively, start a gratitude journal. Write down three things you’re grateful for each day. Spoiler: Your phone probably won’t make the list.

5. Dance It Out

Blast your favorite song and have a private dance party. It’s free therapy!

6. Play with a Pet

If you have a furry friend, give them some extra love. No pets? Offer to dog-sit for a neighbor or volunteer at one of many shelters. You will make someone very happy!

7. Declutter a Drawer or a Closet

Pick one junk drawer (or a closet) and tackle it. It’s oddly satisfying.

8. Take Yourself on a Solo Movie Date

Solo movie dates are super fun, but if you’re not into that, bring a friend.

9. Do a Puzzle

Jigsaw, crossword, sudoku—anything that makes your brain work.

10. Doodle

My current favorite thing. So satisfying, so fun, and it doesn’t matter if you’re good at it.

11. Write a Letter

Send snail mail to a loved one. It’s more thoughtful than a text.

12. Learn Something New

Watch a tutorial or take an online course. Knitting, juggling, or learning a new language—your pick!

13. Take a Nap

Scrolling while tired is no match for actual rest.

14. Start a DIY Project

Craft something with your hands. Pinterest (briefly!) for inspiration, then put the phone away.

15. Plant Something

Start a mini herb garden or repot a plant. It’s grounding (pun intended).

16. Watch the Clouds

Lie on your back, look up, and spot shapes in the clouds. Childlike wonder, activated.

17. Practice Yoga

Stretch your body and center your mind.

18. Plan an Adventure

Research a fun day trip or make a bucket list of places you’d like to visit.

19. Volunteer

Help out at a local shelter, food bank, or community event.

20. Write a Story

Let your imagination run wild. It doesn’t have to be good; it just has to be yours.

21. Paint

Unleash your inner artist.

22. Organize Photos

Print and organize your favorite pictures into an album. Relive great memories!

23. Play a Board Game

Gather friends or family for some analog fun.

24. Stargaze

Grab a blanket and find a dark spot to admire the night sky. Bonus: Learn a few constellations.

25. Write Affirmations

Create a list of affirmations that resonate with you and post them where you’ll see them daily.

26. Host a Mini Picnic

Pack some snacks and eat outside, even if it’s just in your backyard.

27. Try a New Workout

Experiment with something fun like Zumba, kickboxing, or a hula hoop.

28. Create a Vision Board

Cut out images and words that represent your dreams and goals. Visualize your future!

29. Bake Something

Whip up cookies, bread, or anything that makes your house smell amazing.

30. Just Sit and Be

Practice doing nothing. Seriously. It’s a skill worth mastering.

The truth is, life is happening right in front of us, but we often miss it while glued to our screens. By choosing to put your phone down and engage in the world around you, you’re not just avoiding the pitfalls of mindless scrolling—you’re creating a life filled with joy, creativity, and connection. So, pick one thing from this list and give it a try. Your phone will still be there when you get back, but you might not feel the need to check it quite so often.