- Fill your time with creative activities, like reading, writing, drawing, or dancing. Try out new hobbies that you’re interested in rather than being on your phone.
- Do a productive activity or chore instead of scrolling, such as making to-do lists, cleaning up around your home, or learning a new skill.
- Stay active and social by going on walks, getting exercise, meeting up and chatting with friends in person, or volunteering for a cause you support.
Write in a journal.
Keeping a journal is a great way to reflect on what happened during your day and process how you’re feeling about it. Instead of scrolling through social media, sit down for a few minutes to write about your thoughts and let out your emotions. Some simple prompts to help get you started are: What are you grateful for? What’s been challenging in your life recently? What childhood memory had the biggest impact on you? What are your goals for next week? Journaling can also be a great activity to do in the morning before you even use your phone so you set the intention you want for the day.
Read a book.
When you have some downtime, cozy up in your favorite spot with a good book and start reading. Try out that new fiction series you’ve been excited to start or learn something new with some non-fiction titles. If you’re trying to stop using your phone at night, pick up a few print books to read because they’re a lot easier on your eyes than backlit e-readers. Looking for the next great title to read? Take our What Book Should I Read? quiz to find your new favorite! Even if you do browse your phone, download the Kindle app and some ebooks to do some reading instead of browsing through other apps.
Watch a show or movie without distractions.
Find a show or movie that you’re really excited to watch, and make it a point to really tune in and focus on what’s happening. Dim the lights, put your phone on Do Not Disturb, and give your full attention to what you’re watching. You may pick up little details you wouldn’t have noticed and it’ll make your viewing experience a lot better.
Draw or paint some artwork.
If you want to spend your free time doing more artistic activities, pull out a sketchbook along with some pencils or paints. Let your creative energy loose by doodling or painting whatever comes to your mind. It doesn’t matter whether or not you create the next masterpiece with your art as long as you’re having fun making it. Making art is also a great way to express or convey your emotions without expressing them through your words. If you’re feeling stressed out, put down your phone and pick up some paints to release that tension.
Dance along to your favorite song.
Queue up a few of your favorite upbeat songs or put on a playlist with all of the tunes you love, and play it loud through some speakers or headphones. Get on your feet and dance along to the beat to let out some of your energy while you’re grooving. If you want a more relaxed listening sesh, put on your favorite album, close your eyes, and really pay attention to the music without distractions. Focus on all the unique instruments and layers to the song to get a new appreciation for the musicianship.
Listen to a podcast.
Want to keep up with your favorite niche hobby or learn something new? Then there are tons of podcasts available to download and listen to for free. Whether you want to catch up on recent news, take a deep dive into an interesting topic, listen to a scripted show, or laugh at funny jokes, there’s a podcast out there for you to enjoy. Browse through the available shows on a podcast or streaming app to find a few episodes that interest you.
Play a board game.
If you’re with a group of your family members or friends, kill some time by finding a board or card game and playing it without distractions. There are a ton of games available no matter how many players you have, even if you only have a deck of cards at home. It can even be a fun time playing an old classic from when you were younger to feel a little nostalgic. Want a fun activity to do with your partner instead of looking at your phone? Try some card games for 2 people, like Speed or double solitaire. Even if you’re alone, games like solitaire work are perfect as a small solo puzzle.
Solve crossword puzzles.
If you want a bit of a challenge to fill up your free time, get a book filled with crossword puzzles or try out the daily crossword in the newspaper every day. Doing crosswords can also help improve your vocabulary and memory, so it’s perfect if you want to keep your mind sharp. If you want a different type of puzzle, try solving sudoku or doing kakuro to logic out where numbers fit into a grid.
Make a cup of tea or coffee.
If you want to warm up and just have a few minutes of time to kill, put a kettle on the stove to brew your favorite hot drink. Wait for the water to boil without scrolling on your phone, and take a moment to just focus on the process of making that perfect cup. Don’t have any coffee or tea at home? Pop over to your local coffee shop and pick up your favorite drink to get some fresh air and warm up. If you don’t want to use your phone in the morning, leave it in a different room as you’re brewing your morning cup of joe.
Practice a new hobby.
If you’re feeling bored scrolling on your phone, look for a new activity that you’ve always wanted to try and see what you can start doing now. Maybe you’re interested in scrapbooking and can gather pictures and designs you want to collage together, or maybe you want to start crocheting and follow along with some simple patterns. Take a second to think about what you’re really interested in and take the next steps to pursue those hobbies during your free time.
Learn a new skill.
Rather than spending your free time on your phone, dedicate it to being productive and learning something new. Even regularly practicing your new skills for a few minutes at a time can help make it routine and easier to remember later on. Some things you could try out include: Learning a new language Trying out a new instrument Making simple repairs to your clothes Memorizing shortcuts to easily do mental math
Cook a new recipe.
Did you find a delicious recipe while you were browsing Pinterest or TikTok? Rather than looking at your phone and wondering what it would taste like, try making it for yourself. Take your time cooking or baking to follow the recipe exactly. When you’re finished, enjoy the meal on your own or invite some friends or family members to share it with.
Go for a relaxing walk.
If you want to get some fresh air and go outdoors during your free time, take a short walk around your neighborhood and keep your phone in your pocket. Explore some new areas that you haven’t been to before to check out what local shops and places are nearby, and mark them down so you remember to come back later. Going for a 30-minute walk during the day can help you stay fit and healthy as well, so try to make it a regular habit.
Get some exercise.
If you’re normally scrolling through your phone during your free time, stand up and get active. It doesn’t matter whether you only have a few minutes to spare or have enough time for a full workout. When you have a short amount of time, try busting out a set of 10 push-ups or sit-ups. When you have a longer time set aside, plan out a group of muscles to work so you can stay fit and healthy. It’s important to get about 150 minutes of physical activity during the week, or about 30 minutes a day for 5 days.
Stretch.
If you want a great way to start your morning or end your night without your phone, take a few minutes to stretch your muscles and improve your flexibility. Stretching helps prevent you from getting injured while you’re doing daily tasks or physical activities, and it increases blood flow through your body so you stay healthy. Hold each of your stretches for about 30–60 seconds to really loosen up tight muscles. Practice yoga or take classes to learn different stretches and poses.
Write out a to-do list.
At the start of your morning before picking up your phone, write down a list of at least 3–4 things that you want to achieve during the day. Tasks could be as simple as wanting to visit a friend or learning a specific skill. Writing down your goals and wanting to achieve them within the day will help drive you to actually work toward them because you set the expectation for yourself. Include a couple of long-term goals that you want to achieve in the next few months as well so you’re able to track your progress of how much you’ve improved.
Put together a vision board.
A vision board is a collection of motivational pictures and quotes that help you envision what you want to achieve, and they are great for making your goals feel more tangible. Set a few goals for yourself that you want to reach, such as a dream job and how you picture your future, and hang up some related images and quotes on the board. Keep the board in a place where you can look at it every day so you can remind yourself of what you’re working toward.
Tidy up your home.
Rather than sitting and looking at your phone, set a timer for 5–10 minutes, and see how much you can clean up your space before it goes off. Maybe you can make your bed and pick up clothes on the floor in the bedroom, vacuum or sweep the floors in the main living area, or sanitize the bathroom. Even cleaning in spurts that last a few minutes can make your home look a lot cleaner.
Declutter your closet.
If you’re always sifting through your clothes to find the perfect outfit to wear, it may be time to downsize and get rid of some older garments. Sort through your wardrobe and set aside items that aren’t your style or don’t fit properly anymore. Once you find all the clothes you want to get rid of, either list them online to sell or donate them to a thrift store to pass them on to someone else.
Change your bedsheets and towels.
If you can’t remember the last time you switched the sheets on your bed or the bath towels you’re using, take a few minutes to change them out. Bedsheets get dirty pretty quickly, so it’s best to change them every 2 weeks or so. Swap out bath towels at least once a week to keep them fresh and prevent bacteria from growing.
Focus on the little things around you.
Rather than scrolling through your phone as a distraction, unplug for a second and check out your surroundings. Try people-watching and pay attention to the little details you may not have normally noticed. Take a few moments to just appreciate the world happening around you.
Take a quick nap.
If you’re feeling exhausted, take a moment to close your eyes instead of looking through social media. Find a comfortable spot on a couch or in your bed, and Set an alarm for 15–30 minutes. Once you finish snoozing, you’ll feel awake and refreshed for the rest of the day.
Relax in the tub or shower.
Whether you’re just waking up in the morning or need to unwind after a long day, ah draw a hot bath or hop in a steamy shower to decompress. After you finish taking a bath or shower, you’ll feel so clean and refreshed. Plan a relaxing spa night where you disconnect from your phone and pamper yourself. Give yourself a facial treatment and try doing a mani/pedi as well.
Moisturize with some lotion.
Moisturizers trap water to help get rid of fine lines and give your skin a soft, smooth feeling. When you have free time, lather lotion onto your entire body to moisturize your skin. For the best results, apply your moisturizer right after you finish bathing while your skin is still damp.
Meditate.
When you want to disconnect from your phone and reconnect with your inner self, meditating is a great way to fill your time. The simplest form of meditation is just closing your eyes, focusing on what’s going on around you, and observing how you feel. Meditation can help you feel calm and relaxed, so it’s the perfect way to start your morning or end your night without looking at your phone. Another way to meditate is focusing on taking deep breaths in and out. Notice how your body feels as you draw in each break and when you slowly exhale.
Spend time with your pets.
Whether you have a cat, dog, or any other type of animal, use your free time to build your bond with them. Cuddle up with your pet, clean up their enclosure or area, and encourage them to play with their toys to give them some extra love and care.
Chat with a friend or family member.
Rather than scrolling on your phone, have a casual in-person chat with the people you’re with. Keep your phone in your pocket or set it face-down on a table while you’re talking with each other so you don’t get distracted or tempted to look at the screen. Without your phone, it’ll be a lot easier to bond and connect with each other. If you don’t have anyone to talk to in person, call someone and do an activity over the phone together, such as cooking the same meal or playing a video game together.
Take a bike ride.
Hop on your bike, put on your helmet, and take a short bike ride through your neighborhood to feel the wind in your hair. Riding your bike also helps build up your strength and stamina, so it can help you reach your fitness goals as well!
Go window shopping.
Head over to the local mall, thrift store, or shops in your area and look through what they have. Rather than buying something, make it a plan to just browse so you save your money. Keep track of anything you really want. You can always ask for something as a gift if your birthday or holidays are right around the corner.
Visit a library or museum.
If you want to get out of the house and learn something new, stop by your local library branch or a museum in your area. Spend your time browsing through the books, and get your library card to check out any that catch your eye. If you’re at a museum, take your time as you go through the exhibits.
Try out a new café or restaurant.
If there’s a new food spot that opened up nearby and you’re feeling hungry, pop in and enjoy something to eat or drink. Even if you’ve tried all the places around you, stop by an old favorite and grab a bite.
Run any errands you have.
If there’s a quick thing you need to get done, like dropping off a package at the post office or picking up groceries, just go do it right now. It’ll feel so great getting those errands out of the way so you have the rest of your day to relax.
Volunteer.
If there’s a local cause you care about, check if there are any ways that you can volunteer your time to help out. You could distribute meals to unhoused communities, clean up litter in public places, or help tutor children after school. Keep your eyes out for any opportunities that can help fill your time instead of going on your phone.
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