50 Things To Do Instead of Scrolling Social Media

You opened up Instagram to answer one DM... and suddenly, it's an hour later. The list of what you wanted to accomplish or experience instead of scrolling social media totally left behind. It's more common than you realize.

You picked up your phone because you were bored but now you're on your fifth cleaning and organizational reel. Or maybe you've refreshed TikTok five times already without even realizing it. Don't try and deny it—we're all guilty of it. The first step is acknowledgment, and the next is acceptance.

Social media isn't the enemy; it really can be a great tool. But the problem with social media is that it often becomes our default when we're feeling bored, anxious, procrastinating, mentally tired, lonely or are trying to avoid work.

We end up spending a lot of time on social media, time we could be dedicating to something else. Imagine that instead of scrolling, you use that time to do something that actually makes your day better.

There are SO Many Better Things to do Instead of Scrolling Social Media

Sure, it may seem far fetched - even easier said than done. But to help get you started, here are 50 simple, yet realistic things, you can and should do the next time you catch yourself reaching for your phone and opening up social media out of habit.

If You're Bored

We automatically reach for our phones for entertainment when we're bored. Next time, try one of these things that will occupy your brain, take care of the boredom, and get you doing something positive for yourself.

1. Read one (or more!) chapter of a book
2. Learn one random skill on YouTube
3. Try a new recipe or cook your favorite food
4. Declutter at least one drawer
5. Do a crossword or Sudoku puzzle
6. Start an actual puzzle
7. Listen to a podcast or start a new podcast
8. Build a playlist based on your mood/season/era
9. Learn five words in another language, and yes, it's OK to use an app like Duolingo or Memrise
10. Rearrange your room

If You Need a Mental Rest

We start scrolling when we want to turn our minds off. But that's not really the mental reset that we need. We need to recharge, and these ten things are ones that will really give you that mental reset you need.

1. Go for a walk, without your phone if possible
2. Stretch for ten minutes, especially if you've been sitting all day
3. Journal about things stressing you out, things you're grateful for, things you're excited about, etc.
4. Meditate, even if it's just for five minutes
5. Sit outside and enjoy the sunshine
6. Take a power nap - just for 15-20 minutes
7. Do breathing exercises, especially if you're feeling anxious
8. Make tea or coffee slowly rather than rushing it like you probably usually do
9. Watch the sunset
10. Take a shower, you'll feel like a new human

If You Want to Feel More Productive

Sure, we can learn a lot of tips, tricks and hacks from Reels. But are we really being productive with our time when we're scrolling social media? Try these things instead.

1. Empty your inbox
2. Update your resume, even if you're not job hunting right now
3. Organize your desktop, like deleting old screenshots and renaming files
4. Clean out your car - or clean your car
5. Meal prep, even if it's just cutting veggies
6. Fold laundry while listening to music
7. Budget your spending and remember to check those subscriptions too
8. Read five pages of a personal finance book
9. Set goals for the week, like going to the gym three times, finishing/starting a book, or calling grandma
10. Learn a career skill, like Excel, Canva, Photoshop, AI, coding

If You Want More Fun in Your Life

Social media gives off the illusion of fun. Sure, it may give you ideas for fun, too. But these activities will actually give you the fun memories you really want.

1. Call a friend - don't just text, call
2. Have a solo coffee date
3. Visit a local bookstore
4. Explore a neighborhood you've never visited before
5. Try a new coffee shop
6. Start a creative hobby like painting, crocheting, embroidery, watercolor or photography
7. Play a board game, even solo
8. Bake something
9. Dance to your favorite songs
10. Watch a comfort movie

If You Want to Invest in Yourself Instead of Scrolling Social Media

Yes, there are so many accounts on social media showing off a lavish lifestyle. Or giving you financial tips. But if you really want to invest in yourself, instead of watching what other people are doing or saying, you should be dedicating that time to yourself. Investing in yourself oftens tarts with small habits, like these.

1. Red ten pages of a nonfiction book, like on money, relationships or habits
2. Practice gratitude, write down three things you're grateful for
3. Start a side project like a blog, Etsy shop, or newsletter
4. Write letters to your future self
5. Volunteer at least once a month
6. Practice a hobby consistently
7. Learn something about investing
8. Create a vision board, digital or physical
9. Write down your dream life. Think about where you want to live, what a typical day looks like, who you're spending time with, what work you're doing, etc.
10. Simply do nothing for five minutes. That's right, no phone, no music, no podcast. Let your brain breath.

Your Intentional Choice Makes an Intentional Change for the Better

We just want to reiterate - you don't have to quit social media. Social media isn't the enemy. You also don't have to be hyper-productive every second of the day. But, becoming more intentional with your time can change how your days feel, and can have a great positive change on you, too.

Final Thoughts on Doing Anything Instead of Scrolling on Social Media

So what are we saying? The next time you automatically reach for your phone and click on Instagram or TikTok, remember this article. Pause for a second.

Instead of clicking on that app and opening it, pick one of these fifty things to do instead. We'll admit it - it won't always be life-changing. It won't even feel life-changing in the moment. But over weeks and months, these small choices will add up and you will see a difference in yourself, especially in your mindset.

You also very well could end up with more memories, stronger bonds, new skills and more thanks to spending time doing some of these things rather than scrolling. You'll be more present, too!

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