Things To Do Instead of Being on Your Phone

We all want to reduce our screen time. But once we put down the phone we find that there is an open void of time that is daunting to fill.

We live in a world where consuming content is the most common and easily accessible form of entertainment. Scrolling on our phones, clicking through to the next youtube video, writing one more social media post.

In this article I’ve collected ideas of how to find things to do instead of being on your phone.

And I’d recommend thinking about your replacement activities in terms of your energy level.

It’s tempting to think we’re going to be active and productive all the time once we limit our screen time, but the reality is that we need relaxing/reset activities to fill out our day as well. Make sure that you plan both high and low energy activities. This will ensure you have a plan for when you need something to do instead of defaulting to your phone.

Here’s a list of activities to think about:

Low-Energy Activities

AKA activities that you would pick up when you aren’t feeling ambitious and just want to cozy up at home.

1. Journaling – Collect your thoughts, process emotions, and reflect on your day.
2. Meditation – Build mindfulness and reduce stress through guided or silent meditation.
3. Reading – Immerse yourself in books. A vast world of topics to explore here, from graphic novels, science fiction, classic literature—to learning to cook or how to start a business.
4. Fiber Arts - Fiber arts is basically making anything with fibers like cloth, wool, or synthetic fibers. Common examples would be:
   • Weaving
   • Knitting
   • Cross-stitch
5. Watch a Movie - Sitting down and watching a movie can be a great way to reset. It can be less problematic than watching on youtube or shorts like TikTok because you have a more engaged focus.
6. Book Club – Share your reading journey with others for deeper understanding and community.
7. Take a Nap - You may discover that without constant quick stimulation you will feel more sleepy than usual. Many of us do not get enough sleep and napping is perfectly acceptable and quite enjoyable!
8. Play an Instrument - Picking up an instrument to play can be a great way to rejuvenate. Learning and improving with an instrument can be challenging but extremely fulfilling. It can be a great way to make connections with others as well.
9. Cooking - Such an in-depth activity that ranges from BBQ to baking to fermenting your food!
10. Painting and Drawing – Express your imagination with watercolor or sketching.
11. Writing – Build your own worlds on paper. Or write something that you have learned that you think the world would benefit from.

High-Energy Activities

These are activities that you might consider if you want to create energy or are already feeling energized!

1. Attend Local Events – Festivals, farmers’ markets, or concerts.
2. Grab a Bite – Explore new restaurants in new places.
3. Board Games and RPGs – In recent years, the number of interesting tabletop board games has exploded. If you love video games but want to still enjoy gaming “unplugged” - board games can be a great option.
4. Camping/Hiking – Get into nature and explore! It’s really rewarding to find new trails, as well as improve your fitness. Start simple with a tent or go crazy with “overlanding” which means rigging up your vehicle to be in the back-country. Learn to make fire, cook outside, tie knots, and set up your camp site.
5. Pickleball – Deciding to play a sport can be a great way to get fitness while also making friends. It can be any sport but I specifically recommend Pickleball in 2024 because it’s the fastest growing sport in America. The craze is real and it’s a great way to meet people right now.
6. Fitness Classes – Another great way to meet people if you go consistently. Try some regular classes at consistent times in your local community like yoga, kickboxing, indoor cycling, or dance classes.
7. Martial Arts – Build strength and confidence through karate, judo, or brazilian jiu-jitsu.
8. Running – A great way to clear your head and improve your health. There are often running clubs in every city to meet other runners.
9. Craft Brewing and Mead Making – Learn about the science of brewing beer or mead and create unique tasty beverages to share with friends. There are often communities of people that like to share tips/tricks and brew together as well.
10. Animal Tending – Learn about taking care of farm animals, from horses to goats or sheep. A good way to do this is connecting to your local farm or rancher.
11. Antique Hunting – Search for hidden treasures in thrift shops.
12. Join a Band – Network at open-mic nights to find like-minded musicians.
13. Photography - Go out into the world and take some photos! Wake up before dawn and capture the sunrise. Or visit your city and take pictures of the city lights.

I hope this list got you thinking of alternative fun things you’d like to do! I’d encourage you to focus on setting up a plan for yourself to do these activities while you have high motivation and energy.

Don’t want until you are drained and tired. You won’t be able to to rely on your motivation to jump into a new hobby. Pick up a new book. Buy a new instrument. Plan your next camping trip. Sign up for that class.

Put it on your weekly or daily schedule of when you want to do these things.

I have written a free printable guide to plan your activities over a digital detox weekend in hopes that helps you on your journey.

I’ll see you out there!