What to Do Instead of Doomscrolling (That Feels Way Better)
We’ve all been there: you open your phone “just to check one thing,” and next thing you know, it’s an hour later and you’ve learned way too much about a stranger’s wedding, the group chat drama you’re not involved in, and the world’s general decline.
If you’ve ever looked up and thought, “How did I end up on the Instagram of a woman I went to high school with who now sells crystals for dogs?”—this one’s for you.
You’ve caught yourself doomscrolling, and while it might feel like a break, it’s actually draining your energy and your joy.
So… what can you do instead?
Let’s talk about it.
Doomscrolling Feels Like Rest, But It’s Not
When you’re overwhelmed, tired, or overstimulated (or all three), picking up your phone feels like the easiest way to unplug. But here’s the thing: scrolling isn’t actually restful. It’s just numbing.
(I 100% know this from SO much experience)
Your brain doesn’t get a break. Your emotions get dragged through the mud. And you’re left with this weird combo of overstimulation, stress, and dissatisfaction.
And the worst part? You didn’t even enjoy it. You weren’t watching a movie you love or having a fun chat—you were just… consuming. Mindlessly. (No shade. We’ve all done it. Probably today, honestly.)
What to Do Instead of Scrolling
Okay, so let’s say you want to stop doomscrolling—where the hell do you start and what are you supposed to do instead?
Here’s the secret: you need something just as easy to start… but way more satisfying.
Something where the goal isn’t to be productive. It’s to actually reset your brain.
Here are a few screen-free alternatives that give your mind the kind of break it actually wants:
Doodle for 5 minutes on a sticky note
Try a new recipe you’ve bookmarked but never made
Do a tiny creative project (paint a mini canvas, knit a few rows, start a scrapbook page)
Write a silly poem (bad ones welcome)
Rearrange one shelf like it’s an HGTV segment
Do a five-minute photo walk around your house or neighborhood
Notice how none of these say “clean your whole kitchen” or “start a business”? These are for you. For your brain. For your sense of being a person who exists outside a screen.
Why Creativity Is the Ultimate Brain Break
When you tap into even a tiny bit of creativity, you’re giving your brain what it actually craves: novelty, problem-solving, expression. You’re using your hands, your senses, and your actual self—not just your scrolling thumb.
I know that some days this feels like a big ask. But, it doesn’t have to be fancy. It doesn’t have to be Instagram-worthy. It just has to be yours.
TL;DR: Your Brain Deserves Better Than Doomscrolling
You’re not lazy. You’re not bad at resting. You’re just stuck in a cycle that pretends to be relaxing while quietly stealing your energy.
Next time you catch yourself reaching for your phone out of habit, ask yourself:
What would feel just as easy but way more satisfying?