Live what’s beyond the screen.
It feels a little sad thinking about writing this, but such is life in the age of an in-your-face, 24/7 newscycle, look-at-me-aren’t-I-interesting influencers, and cat videos. Understandably, I think it’s safe to say we’re all a little addicted to social media—even those of us trying to live a more analog life with paper books and journals replacing excessive screen time.
But it’s not easy.
When you’re eating dinner, unwinding after work, or just waiting in line at the grocery store, for so many of us, it’s become a natural impulse to reach for the phone. Even if we’re not looking at anything interesting. Even if we’re not really paying attention to what we’re reading or watching. Despite the lack of intrigue or real joy, it seems like we just can’t help ourselves. We. Must. Look.
But really, we don’t have to. We do have a choice to use social media less or not at all. It may not be easy at first to abstain. That’s okay. It’s not your fault. Big tech companies literally spend millions of dollars lobbying governments and paying huge teams large salaries to make their apps addictive and to craft crafty algorithms that bewitch, beguile, and tantalize.
Don’t give up, though.
The power of good habits is real. While it may be hard at first to use social media less, the more you pay attention to your impulses and make small, daily efforts to replace them with healthier (and more enjoyable!) activities, the less you’ll even want to look at social media. Because you’ll be too busy living life in the real world.
Start today. There’s no excuse. I’m giving you dozens of ideas of what to do instead of social media—and there are infinite other possibilities.
The shortlist: 34 things to do instead of social media
After you wake up: meditate; stretch; journal
When you eat: read a book; sit in silence; phone a friend
During your commute: listen to music; read; do a puzzle
At night: make a cup of tea; take a warm bath; write tomorrow’s to-do-list and today’s done list
If you want to be productive: learn a new language; do a word puzzle; study geography
If you want something creative and mindful: doodle; color in a coloring book
When you’re bored inside: do a puzzle; try a DIY craft; bake something simple
If you want to go outside but don’t know what to do: go for a quick walk; do nothing
When you have just a few minutes to fill: do a five-minute stretch; look out the window; drink a glass of water
When you need to zone out: play with kinetic sand or putty; color, doodle, or knit
If you want to unwind before bed: stretch; journal; read
If you want a hobby you can do anywhere:draw; learn a new language; play cards; knit
More articles on analog living:
How to Live a More Analog Life
Things to do instead of social media
When was the last time you let an entire day pass without spending at least a few minutes scrolling?
No judgment here—it’s hard! The entire world is clawing for our attention online, and resistance is tough. In my opinion, the easiest way out is finding new activities to replace the scrolling urge.
And there are plenty. Here are 34 ideas of things to do instead of social media:
What to do instead of social media in the morning after you wake up
Did you know that over half (55%) of US adults check Facebook as soon as they wake up? Scary stuff, right? Especially when you consider these apps “cause the release of large amounts of dopamine into our brains’ reward pathway all at once, just like heroin, or meth, or alcohol.” Those words are from the Standard Medicine News Center, not me.
Instead of attacking your brain with advertisements and angry news articles, why not take a gentler start to the day?
Meditate. Or if meditating isn’t for you, just take 10 deep breaths. I know it sounds silly, but give it a try. Do it sitting upright in bed, standing in front of a window, or American Psycho-style while looking at yourself in the mirror. The point is to start your day slow and easy rather than flooding your brain with advertisements, doomsday news, and comparison-inducing pictures of random people on the Internet who always seem to have it more together than you.
Stretch. If meditating or breathing exercises are a little too bland for you, then let’s get physical. Again, just five to 10 minutes of stretching is better than nothing. Do it in bed. Follow along with a YouTube video or just do what naturally feels good. Don’t forget to breathe deeply throughout.
Journal. Do you wake up with your mind already racing? Clear the air first thing by getting all that energy down on paper. It could be a to-do list if you’re really stressing, but try to save the responsibilities for later. Instead, maybe jot a few lines about the best part of yesterday, what you’re looking forward to today, or (the faithful standby) what you’re grateful for.
Things to do instead of scrolling social media when you eat
Has eating while scrolling (or watching) become the default? I guess so. A new report from YouGov reveals about one-third of adults look at their phones while eating breakfast, lunch, and dinner.
Fight the urge to fill downtime (and chow time) with screen time.
Read a book. Or a magazine. Or a blog or even the newspaper. Whatever—but make it something you actually read. No skimming, no flitting through articles, and absolutely no scrolling. And when you get to the end of a page, maybe ponder it for a few seconds before immediately jumping to the next form of stimulation.
Sit in silence. Yes, it shouldn’t feel insane or serial killer-ish to just sit, unstimulated for a few minutes. I fear that’s become the case, though. Try it. Look out a window. Eat slowly. Let your mind wander or even become bored. (I’ll let you in on a secret: Boredome is where thinking and creativity blooms. And after that, you’re off to the races.)
Phone a friend. Don’t text them first. It’s really no big deal to call someone; if they’re busy or don’t feel like talking, they won’t pick up. Simple. But if they are free, lucky you. You get a few minutes to chat, catch up, and laugh with a friend—the oh-natural way to de-stress.** (Just be careful to not chew too loudly into the phone.)
Not at ease doing things alone?
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What to do instead of scrolling social media during your commute
Your options here vary depending on whether you drive, walk, cycle, or ride public transportation to work. Or maybe you work from home and don’t have a commute at all. (In that case, I still recommend creating a brief relaxing morning routine for yourself before plunging headfirst into your inbox.)
Listen to music. Not just in the background. Really listen to the music. Actually, this is the #1 thing I miss from my old commute. Every morning, I could listen to almost an entire album in its entirety, memorize all the lyrics, and catch the sonic nuances I miss when songs are just playing in the background.
Read. Yes, reading will make a few appearances on my list of things to do instead of social media. I simply can’t extol the benefits of reading enough. And given our society is experiencing an alarming decline in reading comprehension, I think reading a book, a blog, a magazine (anything, really) is one of the best things you can do for yourself—morning, noon, or night.
Do a puzzle. I’m partial to Sudoku, but there are a lot of options out there: crossword puzzles, word searches, dare I say Wordle. It seems like there’s a new word game dominating the App Store rankings every few months. While mobile games have their own addictive qualities, I still think it’s better than getting sucked into the infinite social media scroll.
What to do instead of social media at night
This is prime scroll time. And I get it. We’re all damn tired. Life is hectic, expensive (ever more so, it seems, with each passing day). When you can finally call it quits for the evening and do some R&R, social media is an easy, low-effort go-to.
But there are better (less destructive) ways to unwind.
Make a cup of tea. Don’t just boil water, plop a tea bag in a mug, and be on your way. Instead, make it a ritual. Take out a teapot, a teacup, and a tray. Stand in the kitchen while you wait for the water to boil. Measure out loose leaf tea. Maybe even create your own blends, like mixing chamomile and peppermint together. Stir in honey, milk, or lemon—you get the idea.
Not a tea drinker?
You just need to find your favorite cup. Discover the best teas for non tea drinkers.
Take a warm bath. Is there anything more luxurious? While I prefer a good 45-minute soak with some tea, candles, and a good book, I realize this allotment isn’t practical for every night of the week. (Then again, most TV shows or doom-scrolling sessions end up being 45 minutes…) Even 15–20 minutes in the hot water with some bath oil and/or salts can melt away tension, warm up cold feet, and prep you for deeper, more restful sleep.
Write tomorrow’s to-do list and today’s done list. Preparing tomorrow’s to-do list the night before helps create mental space between where you are now (i.e., unwinding time) and the next day’s load of responsibilities. I’ve also recently gotten into writing “done” lists. Especially on days when I feel like I didn’t accomplish a lot, writing it all out on paper gives me a little screen-free dopamine hit—and helps me transition to relaxing time guilt-free.
Productive things to do instead of scrolling social media
The screen is just too irresistible. So re-train your brain.
Instead of scrolling mindlessly through advertisements (seriously, it feels like Instagram is mostly just ads these days), try downloading a few more “productive” apps to take over your screen time.
Learn a language. Duolingo is the mainstay, and the one I’ve used to learn a little Polish and a few words in Italian. But there’s also Babbel, Drops, or Memrise. Sure, you’re not going to get fluent using a language-learning app—but you’ll certainly do more good for your brain learning how to order a coffee in German than watching someone show off a Shein haul on TikTok.
Do a word puzzle. There’s a reason retired people start picking up crossword puzzles and Sudoku books (besides all the extra free time). They help keep your mind sharp. One study from the International Journal of Geriatric Psychiatry found a link between the frequency of doing word puzzles and cognitive functioning in adults aged 50 to 93. So instead of killing your brain with scrolling, how about helping it out with an analog, paperback puzzle book?
Study geography. The word “study” may be a bit of a stretch here, but quick: What’s the capital of Eritrea? It’s embarrassing not to know geography, isn’t it? Rather than burning your retinas with memes and hot takes, why not take the 10 minutes you would have wasted on TikTok and use it to learn capitals with apps like World Map Quiz?
Creative, mindful activities to do instead of doomscrolling on Instagram
This art isn’t going on the Internet. In fact, it could go straight in the trash if you want it to. The point isn’t to create something award-winning or innovative but to let the mind (and hand) wander freely for a few minutes and exercise your creative muscles—instead of numbing them with TikTok.
Doodle. ‘90s kids can draw that S shape (you know the one I’m talking about). A snowman. A house. An indiscernible abstract blob. (My go-to doodle in high school was different styles of Christmas trees.) Doodle on a napkin, in a notebook, or on the back of a receipt—anything to give your brain a little break without a glowing screen.
Color in a coloring book. If you prefer to color within the lines, that’s an option too. For this, you’ll need to buy an adult coloring book (Or a children’s coloring book. There are no age limits.) Put on some relaxing music, and let your hand and your crayons do the rest. I promise you’ll feel relaxed.
Indoor activities to do instead of social media
If you’re stuck inside for whatever reason (bad weather or waiting on the laundry), don’t reach for your phone out of habit to fill the space. Better yet, turn your phone on silent, put it in the other room, and focus on something analog. .
Do a puzzle. Jigsaw puzzles, in particular, are just the right combination of light mental stimulation and gentle motor movement. Enjoy a few moments of silence, or put on music or a podcast in the background. And when you’re done (even if it takes awhile), you can glue it, frame it, and hang it on the wall like a proud parent.
Try a DIY craft. It doesn’t have to be anything polished or Pinterest-worthy. Actually, it’s more fun if you don’t take it too seriously. Make a bookmark. Create a card to mail to a friend. Or cut up old magazines into a collage for your desk. (If you’re lost for inspiration, I share a lot more crafty inspiration in this list of 13 creative self-care ideas.)
Bake something simple. Again, you don’t have to get overly complicated (unless you want to). Baking brownies can literally take 15 minutes, especially if you use a boxed mix, so it doesn’t take much longer than a doomscroll. Plus, at the end, instead of FOMO, insecurities, and self-shame for feeling like you wasted time, you have a positive end result: brownies!
Outdoor activities to do instead of social media
Your grandma, your dad, and science are all in agreement: stepping outside and getting some fresh air is good for you. Period. In fact, a review of 42 studies “found an association with exposure to natural environments and improvements in several aspects of cognitive performance, including attention.”
As soon as you put down the phone and step outside, you’re already on the right track—it doesn’t really matter what you’re doing. Still, here are few ideas to inspire your day:
Go for a quick walk. Every time I take myself on a stupid little mental health walk, I come back home a new person. First, I tell myself, “Why don’t I do this more often?” And then I come home lighter, airier, sunnier, feeling more positive and even prettier—despite the fact that literally nothing has changed except I moved my body and got some fresh air. (On the flip side, has scrolling ever made you feel lighter and prettier?)
Do nothing. Sit on a bench. People-watch. Cloud-gaze. Lie in the grass if you’re near a park. Doing nothing is not only good for your mental health, it’s where the magic happens. As Professor Manfred F. R. Kets de Vries, INSEAD Distinguished Professor of Leadership Development & Organisational Change told INSEAD: “…in many instances boredom can be a prelude to something. It can trigger our imagination and creativity.” And best of all? In a world that gets more expensive by the day, stepping outside and smelling the flower is free.
Quick minute activities to do instead of scrolling Instagram
Something that changed my life? Realizing I can still get value out of an activity even if I don’t do it for what I feel is a “worthwhile” amount of time. Doing yoga for 10 minutes is better than not at all. Going for a walk for 5 minutes is better than staying cooped up.
If you have less than 10 minutes? There’s still a lot of good you can do for your body and your mind:
Do a five-minute stretch. When I’m working from home and need a break between tasks, I used to “treat” myself with a few minutes on Instagram. Those few minutes usually ended up being longer than intended—and afterwards, I felt listless, burnt out, and mad at myself for wasting time. Now I pull up a 5-minute “at-your-desk stretch” on YouTube. Those five minutes feel like 15! At the end, I actually feel energized and ready to focus again—and happy with myself for making the right choice.
Look out the window. Not just a two-second quick break from your laptop. More like a long, rolling gaze. What do you see? Passers-by? Trees swaying a little in the breeze? Cute dogs walking by? Give yourself a few minutes to daydream. It’s like TV in your head.
Drink a glass of water. Like the most important things in life, it may not be glamorous, but it’s good for you. Then again, you can make it glamorous. Take five minutes to slice a lemon or some mint leaves. Toss in a few frozen raspberries. (I always keep those in the freezer for smoothies and fancy-ing up my water.) It gives your body a refresh; it gives your hands something to do; and it looks beautiful. Because life should be beautiful.
Mindless things to do instead of social media
Like everyone else in the world, I also sometimes just want to zone out and not think. That’s normal; that’s fine. But if you find yourself dissociating on TikTok too often for too long, it might be time to kick that habit and replace it with something equally brainless but a little less addictive.
Play with kinetic sand or putty. You can even get a little Zen garden to rake. It’s strangely satisfying and gives your brain a moment to zone out with an actually relaxing activity—instead of aggressive doomscrolling which, according to a research review published in Applied Research in Quality of Life, is bad for our mental well-being and life satisfaction. Just saying. SOURCE: Harvard Health Publishing
Color, doodle, or knit. All excellent options for zoning out without turning to social media. I’ve started doing this if I get stressed in the middle of the workday and need a few minutes to decompress. I put on some relaxing music (or even a guided meditation if I’m really stressing), grab a piece of paper, and let my brain be blissfully thoughtless.
Things to do instead of checking social media before going to bed
I don’t think I need to cite a statistic to demonstrate how often people look at social media before going to bed. We’re all guilty of it. And we know it’s bad for us, sending our bodies into a state of heightened alertness which (unsurprisingly) wreaks havoc on our sleep, per Scientific American.
Try this instead:
Stretch. A great way to start the day—and a great way to end it. Even if I’m super tired and come home later after a busy day, I can’t just crash into bed. Instead, I’ll open my laptop and pick a 10-minute evening wind-down stretch, which helps both my mind and my body decompress and get ready for a restful sleep.
Journal. Is there ever a bad time to journal? I don’t think so. Especially before bed when our minds are often running wild with the next day’s to-do list or a highlight reel of all the cringey stuff we said that day, journaling is a quick, easy, free way to let it all out and calm down for the night.
Read. I know people are into their e-readers, but in this case, a real book is best. In a study published by the journal Trials, one-third of participants said reading a book before bed improved their sleep. And I believe it. If I get into bed with a screen, I’ll probably stay up for 30+ minutes scrolling or watching. But if I crack open a book, I’ll be like an old man “resting my eyes” within 15 minutes.
Hobbies to replace social media you can do anywhere
If you want to quit your social media habit and make it stick, then you need to do more than resist temptation—you need to find a new go-to activity for filling downtime.
Enter hobbies. It seems like nobody has them anymore, even though research says hobbies are tied to better mental health. (Nobody’s saying that about social media, are they?)
Here are few on-the-go hobbies you can keep your bag to do instead of social media:
Drawing. Keep a tiny notebook in your bag and pull it out the next time you’ve got a few minutes to kill and want to reach for the phone. (No excuses! Pocket notebooks are easy to find, and these days, they’re probably smaller than that giant iPhone you’re carrying, anyway.)
Learning a new language. I’ve abandoned DuoLingo because I’m trying to go completely screen-free, but I have an impressive 700+ day streak for quite a while. (I actually used DuoLingo to help me kick my social media habit.) And guess what? All those five- or 10-minute daily exercises added up! These days, I can confidently order a coffee, clumsily ask for directions, or even struggle through reading a children’s book in Polish.
Playing cards. Solitaire. Go Fish. War. You may need a little more time (and space) to whip out a card game, but if you’ve got a flat surface, it’s a great way to fill the time without giving into the doomscroll.
Knitting. Or crocheting. I used to do cross-stitch. Depending on how big your everyday bag is, these projects can be surprisingly easy to carry out and pull out when you’ve got a few minutes of downtime. They keep your hands busy—and are much better for your brain than mindless scrolling.
Conclusion: There’s so much life beyond social media
Scrolling may seem like just a pesky habit, but it’s so much worse than that. Social media robs us of the most valuable thing in the world: time.
Time to spend with friends and family. Time to spend with ourselves. Time to learn new skills and discover new hobbies. Time to think.
Don’t you want to take that time back?
You don’t need to go cold turkey. There’s nothing wrong with enjoying checking out the fun goings-on online. But don’t let mindless scrolling become your default—not when there are so many great things to do instead of social media.
Things that leave you feeling refreshed rather than drained. Inspired instead of depressed.
If you’re looking for what to do instead of social media, just start small. Try one thing, and notice how it changes your mood, your focus, and your days.
The more we live life beyond the screen, the more we realize it’s actually more interesting than any feed.
Next Steps:
Pick one activity from this blog post and write in a Post-It. Stick that Post-It on your phone. The next time you get the urge to scroll, lock your phone screen, and try out your new analog activity instead.
Buy a book. Or rent one from the library. Keep it in your bag. When you want to reach for social media, reach for this book instead. Need reading inspiration? Check out my 2025 reading list.
Find more ways to cut the digital from your life. Read How to Live a More Analog Life: 5 easy, cheap (or free) ideas.
Use the image below to save this post to Pinterest so these tips are there when you need them.
What To Do Instead of Social Media: Common FAQs
What to do when bored instead of social media?
Boredom actually isn’t a bad thing. The next time you’re feeling bored, instead of reaching for social media, let yourself sit with that boredom for a few minutes. Where does your mind go? If you need to let it out, try journaling or doodling—or just let the daydreaming run wild. When in doubt, move your body. Even a 10-minute walk can change your entire perspective.
Instead of going on social media, what hobbies can I pick up so I never get bored?
Hobbies are kind of like dating: You need to try a few and see what else is out there before you know what you like. So start experimenting! Keep a journal in your bag to draw or write in your free time. Explore classic novels to find your inner bookworm. Download a productive app to learn a new language, play chess, or try word puzzles. If one hobby doesn’t stick, no worries—try something else.
What do people with no social media spend their time doing?
Plenty! They read, write, draw, cook, play games, exercise… The list goes on and on! Most notably, people who don’t fill all their downtime with social media have usually mastered the skill of learning to do nothing. It’s not always easy at first, but the more you spend time in the real world, the less you’ll feel the pull to the digital. You can start with these 5 ways to live a more analog life.
What can I do on the Internet instead of social media?
Rather than scrolling mindlessly with whatever the latest algorithm decides to forcefeed you, try using the Internet intentionally. Read articles or blog posts. Watch documentaries. Take online courses. Listen to music—not just as background noise. The Internet literally contains all the knowledge of the universe. And it’s a lot easier to access the good stuff when you stop defaulting to your social media feed.
With what can you replace social media scrolling?
It depends what you’re into. If you’re a reader, start carrying a book everywhere you go. If that’s not your thing, invest in a good notebook for journaling, writing, or sketching. Or if you’re hooked on apps, try a more productive one, like DuoLingo for language learning or World Map Quiz for geography. An analog break is even better, like five minutes of stretching, walking, or looking out the window—anything offline to break the scroll and remind you there’s life beyond the feed.
Discover how the merry loner lifestyle makes life more enjoyable:
LONER MINDSET: fresh perspectives on learning to genuinely enjoy your own company
BOOKS: reading lists for people who love being alone with a good story
ANALOG LIVING: inspiration to step back from the screen and live a life offline
SOLO TRAVEL: guides on where to go and how to enjoy it alone
MINDFUL CONSUMPTION: vetted recommendations for a simpler, less wasteful life
LONER Q&As: interviews from global voices on how to live a meaningful, enjoyable life
Merry
Merry is the blogger behind A Merry Loner, a full-time freelance writer, and a lifelong bookworm. Since kindergarten, it was her dream to become a novelist. (She likes to think she's halfway there.) Born and raised in Rhode Island, where she earned a triple-major BA in writing, communication, and French from the University of Rhode Island, she moved to Toulouse, France after the pandemic to complete a master's in creative writing at Univeristé Toulouse Jean — Jaurès. She now lives in Paris with husband.
