The Best Activities for Replacing Doomscrolling (Without Actually Putting Away Your Phone)
Doomscrolling is rarely ever fun or therapeutic, but somehow, it can also be challenging to stop. You want to stay informed and in the know, so you keep reading bad news or mindlessly scrolling through social media, but you just wind up feeling drained, anxious and disheartened.
Breaking this cycle starts with making conscious choices—and having other activities to engage in, instead. We know that putting down your phone can be challenging, so let's take some baby steps and investigate some alternative habits you can invest in with your phone still in hand.
Writing and Journaling
Instead of reading articles or posts telling you what to think or feel, it might be time to turn the tables and do a little writing of your own, instead. This doesn't have to be something you want to share with the world. It's more about processing your thoughts and feelings, getting them out there and then organizing them into something that makes sense. It really doesn't matter whether you type it all out or use voice dictation, so long as you're getting those ideas out of your head and on to the page.
Remember that writing can take any form you want it to. Maybe you want to be autobiographical and journal about your experiences, or just reflect on media you've liked (or disliked) recently. Perhaps you want to write poetry or original stories, or even fanfiction continuing the tales of the media you love most. Or this can just be an opportunity to think about life and make plans and goals for the future. Whether you keep these entirely private or decide to share them with the world on a blog or social media is up to you. Whatever you decide, the act of writing in itself can be powerful, and it's good exercise for your brain.
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Reading
Not everyone loves to read on their phone, but sometimes, we find it more comfortable and practical than reading from a physical book (or even an e-reader without a backlight). Not only are eBooks typically cheaper than their physical counterparts—or even free—but with apps like Libby, you can use your library card to access tons of free eBooks, audiobooks and more, while also supporting your local library. With many libraries, you'll also get access to magazines with no borrow limits to learn more about everything from crafting and cooking to celebrity gossip. Substituting just a half hour of scrolling every night with reading will not just help your outlook on life, but also expose you to a world of incredible literature.
Also read about: 7 Surprising and Exciting Things You Can Do With a Library Card
Expanding Your Knowledge
There's nothing like wikiwalking when you want to learn new stuff and get lost in the process. You just start by going to the Wikipedia page of a subject that interests you and seeing where it takes you. Every time you're curious, you open the link in a new tab, until you're somewhere you never expected to be and you've learned a million little things you wouldn't have learned otherwise. Best of all, if you do hit a dead end, you can just close the tab and return to the previous one, where you're bound to encounter something else that might catch your eye.
If that's not your style, try looking at documentaries or video essays about topics that appeal to you. Not only do streaming platforms and YouTube have tons of them, but your library card may also give you access to sites like Hoopla and Kanopy for even more educational resources. Podcasts can be equally enlightening. We recommend avoiding ones on current events, if you're in a doomscrolling habit, but we won't judge as long as you're learning something.
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Rating and Ranking
Are you the type of person who loves making lists? Making time to rate and rank things can be a good mental exercise while also being productive and fun. There are websites curated entirely for this purpose, whether you're sorting through favorite movies on Letterboxd, tracking the books you're reading on Goodreads or even just ranking things like cookies and sandwiches on TierMaker, you might get a lot out of the process. If you don't care to get that involved, you can just make your lists in a notes app or even a spreadsheet. Write about the things that have captivated you so far this year, with a star rating and maybe a few words on why it resonated with you. This might just be a playful way to help you organize your own thoughts, or it might lead to something more if you decide to share them with the world.
Also read about: Trying to Curb Your Phone Addiction in 2025? Here Are 5 More Productive Activities
Mind and Body Exercises
Things like meditation and exercise don't always feel like phone activities, but some of our favorite apps fall into these self-improvement categories. Try on guided meditations that teach you to breathe and focus on the sensations you feel in order to anchor yourself in the body. Check out mini workouts, from yoga moves to stretches. Make a habit of these drills and try to do them daily to see the biggest impact. Yes, you'll sill be on your phone, but in a way that makes you feel more grounded, present and connected, so that you can experience greater joy every day.
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Think video games are a waste of time? Click HERE to find out why they can actually be super beneficial.