It’s nearly impossible not to become entranced by the allure of endless scrolling. When you think you’re picking up your phone for “just five minutes,” you suddenly regain sentience an hour later, lost in a haze of TikToks, Instagram reels and a seemingly bottomless timeline. This mindless habit, often referred to as doom scrolling, can become an unconscious addiction, often leaving you more anxious, disconnected and overstimulated than before.

The overstimulation is seeping into the rest of your well-being more than you may think. In fact, research shows that excessive screen time, especially passive scrolling, can disrupt sleep, increase stress, decrease attention span, and fuel feelings of loneliness and low self-worth. Social media isn’t the enemy, but having an unregulated relationship with it is. Unintentional and compulsive use can be detrimental to your mental and emotional health.

Cutting out screens completely is excessive and downright impossible. However, you can absolutely reclaim your time and energy with habits that are more nourishing, intentional, and grounding, eating up time that would have otherwise been spent scrolling. Here are some healthy, feel-good ways to replace the habit of scrolling with something that actually supports your well-being.

8 Healthy Habits

Reading

Whether it’s fiction, nonfiction, poetry or graphic novels, reading stimulates your imagination, reduces stress and helps you focus. Keep a book or Kindle nearby so you’re more likely to reach for it instead of your phone.

Puzzles

Longevity starts with a healthy brain. Crosswords, sudoku, jigsaw puzzles and logic games are all great for boosting brain function and offering a screen-free way to unwind. Puzzles also provide a quiet sense of accomplishment that doom scrolling never quite satiates.

The 90/90/1 Method

The 90/90/1 productivity method by Robin Sharma suggests spending the first 90 minutes of your day on one important goal for 90 days straight. It’s a great way to structure your mornings without screens, building momentum toward something meaningful.

Crafting

Knitting, crocheting, sculpting, scrapbooking, jewelry-making are endless ways to get creative. Crafting gives your hands something to do and your mind something to focus on. It’s a meditative practice that’s equally rewarding, leaving you with something tangible and beautiful.

Coloring

Coloring isn’t just for kids. In fact, adult coloring books are a popular, go-to mindfulness tool. The repetitive motion and focus on patterns can help ease anxiety, quiet the mind, and promote a sense of calm presence.

Taking a Course

Online doesn’t always mean mindless. Instead of scrolling, consider signing up for a course that excites you and strengthens a helpful skill. Try an online cooking, photography, creative writing class. You can even work toward a certification applicable to your career. Learning something new creates structure and purpose for your screen time.

Learning a Language

Apps, like Duolingo and Babbel, can turn idle screen time into productive, brain-boosting sessions, lending to a more cultured and well-rounded you. You can also bring the skill outside the confines of your screen, finding a language swap partner to chat with or traveling somewhere where you can practice your new skill. 

Outdoor Time

Nature is the ultimate reset button. A daily walk around the block, time in the garden or a few mindful moments on your balcony can work wonders. Replacing even a small part of your screen time with fresh air and movement will lift your mood and improve your focus.

How to Set Boundaries Around Screen Time

Replacing screen time with healthier habits is much easier when you have gentle yet firm boundaries with your phone. Here’s how to achieve that.

  • Set Screen-Free Zones: Designate specific areas of your home as screen-free zones. This helps create physical boundaries that naturally limit mindless scrolling.
  • Use App Limits: Most phones now offer built-in screen time tools. Set app limits for social media and make sure to respect the notification.
  • Try a Digital Curfew: Establish a time in the evening when all screens go off, ideally one or two hours before bed if you want to improve sleep quality.
  • Turn Off Notifications: Those dings will constantly pull you back in. Turn off non-essential notifications to reduce the urge to pick up your phone.
  • Replace, Don’t Just Remove: It’s much easier to say no to screen time when you have something else engaging to say yes to. That’s why implementing one of the healthy alternatives listed above is key.
  • Start Small: Don’t overwhelm yourself trying to overhaul your entire routine at once. Start by reclaiming 15 to 30 minutes a day. Once that feels natural, you can build from there.