We are all spending way too much time scrolling through social media on our phones. Let’s brainstorm to find an alternative to scrolling.
It’s first thing in the morning or afternoon in the school car line or evening and you just got the kids to bed. You reach for your phone and start scrolling. Next thing you know, it’s 30 minutes later, you’ve done nothing and you feel bad about yourself or the state of the world. The next time you get a few minutes to yourself, you pick up the phone and start scrolling again and the cycle repeats. You don’t like it. I don’t like it. We do it anyway. Ugh. We’ve got to stop this!
Now, there are a lot of strategies, apps, and gadgets out there to stop yourself from scrolling, but I have found that the best deterrent is to have an alternative to scrolling readily available. If you change your muscle memory to reach for something you’d really rather do, you won’t be tempted to fall down the scroll hole. Interested in finding an alternative to scrolling that will work for you? Let’s find one (or many)!
Alternatives to Scrolling
Read
My personal favorite alternative to scrolling is to read. I like to carry around a physical book with me so I’m not tempted to click over to social media instead, but I acknowledge that an eBook loaded to your phone or eReader is easier to cart from place to place. You can read fiction or nonfiction, whichever calls to you! If you’ve been reluctant to get into reading nonfiction, I have a list of great starter nonfiction books you might find helpful.
If books aren’t your thing when you have limited time (I get it), read a blog instead! I’m kinda partial to this here blog, but you can basically find a blog that covers any interest you might have. I’ve been super into family travel blogs lately, and a little spin through Cup of Jo is always a worthwhile use of my time.
Journal
Another great alternative to scrolling is journaling. Writing is a great way to pass some time, reflect a bit, and get creative. Once you start writing, you never know what’s going to come out! I really enjoy writing instead of scrolling. I write lists, freeform thoughts, and this blog!
Tidy
My kids were listening to Yoto radio on their Yoto mini player the other day and I heard what is now my new favorite song. A woman started singing a jazzy tune about picking up one thing and putting it away. She eventually got up to telling us to pick up five things and put them away. I’m hopeful that her song will influence my kids’ behavior, but I can tell you for certain that it influenced mine. I was just about to pick up my phone to scroll when the song came on. Instead of scrolling, I did as I was told and picked up a few things and put them away.
Let’s all have this jazzy tune in our heads when we have a few minutes at home. We will feel productive, we will reduce our stress, and we won’t scroll on social media unnecessarily.
Exercise
Get your blood pumping instead of boiling when you use exercise as an alternative to scrolling. My favorite exercise to do when I have a free block of time is a walk around the neighborhood with the dog, followed closely by an at-home yoga session led by Yoga with Adriene. But whatever you can do to get your body moving in the time you have available makes a great alternative to scrolling!
Hobby
Time spent doing any hobby you have is better spent than scrolling through social media. If you’re a mom who has let your hobbies slip in the years since you welcomed kids into your family, you’re not alone. Check out my list of analog hobbies and my ideas for low-effort hobbies for moms for some inspiration!
Learn
You can teach an old dog new tricks! In fact, it’s a great idea to learn something new as you age. It keeps your brain working and keeps you from being bored and getting sucked into the black hole that is social media. Anything you are interested in learning more about qualifies as learning. Time spent learning how to French braid your daughter’s hair is just as valuable as time spent learning quantum physics.
Need some ideas of other things you might want to learn to minimize your time mindless scrolling? Consider learning a language to help you communicate on your next trip, how to play chess with your elderly neighbor, or how to redeem all those credit card points you’ve been accumulating for the last decade.
Sleep
The late-night doom scrolling sessions are the worst ones for me. I think I’m going to just check Instagram real quick before I go to sleep, but that turns into 30 minutes of scrolling followed by an inability to sleep. When all is said and done, I’m out at least an hour of sleep. Seeing as I’m already not getting my recommended eight hours of sleep every night, that’s precious sleep time I’m wasting.
So, tonight, let’s all make a pact not to check social media before we get in bed. Instead, let’s choose the ultimate alternative to scrolling and simply go to sleep. Our bodies will thank us!
Call
Most of us turn to social media to feel more connected. Ironically, our time spent on social media leads us to be more disconnected from the relationships we have that are actually valuable. Instead of investing in parasocial relationships, invest in your real-world relationships when you have a few minutes to spare. Pick up the phone and call your mom, your sister, your best friend from high school, a mom you met last weekend at a birthday party that you think might turn into a friend. A brief phone call with a person with whom you have a real connection is always a worthwhile alternative to scrolling.
Listen to a podcast
I love to listen to podcasts when I have some time to myself. They keep me company while I’m doing laundry, washing dishes, or driving to get my kids. And when I’m listening to a podcast, I never feel the urge to check social media. I get sucked in (in a good way)!
My favorite types of podcasts to listen to are funny podcasts and educational podcasts. Some of my favorite podcasts include Conan O’Brien Needs a Friend, Armchair Expert, Stuff You Should Know, and The Lazy Genius Podcast. But there is a podcast for literally everyone. I’m sure you can find one that you really love!
Play a game
Even if you’re by yourself, playing a game makes a great alternative to scrolling. There are a ton of games you can play by yourself that don’t take long and give you a much-needed break from life. I love crossword puzzles, word searches, and classic solitaire. My husband is partial to Sudoku (he has a stereotype to uphold, after all).
Puzzle
I have always loved puzzles. Any kind of puzzle, really, but especially jigsaw puzzles. Lucky for me, jigsaw puzzles make great alternatives to scrolling because you can work on them for literally any amount of time. You can tackle a whole chunk of a puzzle in an hour after the kids go to bed or you can find one extra piece while you wait for the oven to finish preheating. Setting up a puzzle on your dining room table is a great way to use your formal dining room more!
Other posts
Need other inspiration for navigating life? Here are a few posts you might find helpful.
What alternative to scrolling will you try today? Share down below or over on Instagram @sarainseason!