Feeling bored is a universal experience, and in today’s digital age, the instinctive reaction to it often involves reaching for our smartphones. The moment we feel a hint of dullness, our fingers automatically start scrolling through endless feeds. This habit, known as “doom scrolling” or “zombie scrolling,” can become an automatic response to any idle moment, whether we’re in a queue, commuting, or simply finding ourselves with unscheduled time. Turning to screen-free activities during these times can help break this habit and enrich our day with more meaningful engagement.
Boredom doesn’t just mean having nothing to do; sometimes, it’s repetitive routines that sap our spirits. I’ve felt the monotony myself while grading papers. Boredom is that little voice urging you to do something more stimulating. Admittedly, my quick fix is often to check Instagram, and afterward, I’m swamped with guilt over time wasted and not getting things done.
This realization and that unpleasant feeling of guilt sparked a personal commitment to be more mindful and intentional with my time, especially during those inevitable lulls.
Why Screen-Free Activities?
Think about how you feel after an hour of scrolling through social media or binge-watching your favorite show. It might seem relaxing, but how often do you feel even more tired or maybe a bit irritable? That’s because passive consumption of digital content doesn’t fulfill us. It just helps time pass.
Research and anecdotal evidence suggest that these activities, while entertaining in the moment, often lead to feelings of dissatisfaction, lethargy, and even irritability.
Now, compare that to how you feel when you’re doing something active, like painting or dancing. These screen-free activities demand your full engagement and creativity. They can re-energize you and give you a real sense of accomplishment. Isn’t it a completely different kind of satisfaction when you’ve created something or moved your body to the rhythm of the music?
Helpful strategies to cope with boredom
Recognize the signs of boredom:
Start by becoming aware of when and why you feel bored. Is it during specific tasks or at certain times of the day? Awareness is the first step in breaking the cycle. For example, if you find yourself reaching for your phone during a dull meeting or while doing chores, recognizing this habit is the first step towards changing it.
Evaluate the necessity of the task:
Once you’re aware of your boredom triggers, ask yourself critical questions about the activities you find boring. Determine if these tasks are essential or if they could be altered to be more engaging.
For example, if doing homework feels tedious, consider the larger consequences of not doing it, such as impacting your grades or missing out on learning. Or try making it more engaging by turning it into a timed challenge. Set a timer and see how much you can accomplish before it goes off. This adds a sense of urgency and game-like fun to the activity.
This evaluation helps you prioritize and might motivate you to find more dynamic ways to engage with necessary tasks.
Pre-plan engaging alternatives:
Knowing your patterns of boredom can help you prepare engaging alternatives in advance. Instead of defaulting to screen time, plan a list of enjoyable and enriching activities you can turn to. This might include a quick sketch, a dance break, or a few minutes with a stimulating book. Having a plan empowers you to make better choices when boredom strikes.
A plan helps you organise your day and schedule time for breaks and work.
This might help: How to Plan Your Day
Cultivate a curiosity mindset:
Embrace boredom as an opportunity to explore new interests and ideas. When you feel bored, take it as a cue to learn something new or dive deeper into a subject you know little about. This could be anything from starting a new hobby, researching a topic you’ve encountered in your studies, or even exploring new music or podcasts. By fostering curiosity, you turn moments of boredom into explorations that can lead to new passions or insights.
Implement boredom-busting strategies:
With your alternatives ready, implement them as soon as you feel the onset of boredom. This could mean setting specific daily goals, such as reading a book chapter instead of browsing social media during your commute. It’s about making conscious choices to fill your time with enriching screen-free activities rather than just passing the time.
Here, I have curated a list of interesting screen-free activities to use when you’re feeling bored.
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35 Screen-Free Things to Do When Bored
If you were born in the 90s or earlier, you’ve witnessed a world where smartphones and the internet were not central to daily life. It was a time when entertainment and communication took a more traditional form, and people often engaged more directly with each other and their surroundings.
So, taking inspiration from the times without smartphones, here’s a list of things to do when you are bored :
1 Go for a walk. When you feel bored and restless, take a pause and go for a walk in your neighbourhood or your nearby park.
2. Put on some music and dance. This was my favourite thing to do as a teenager when there were no smart phones and no TikTok or reels.
3. Make a cup of tea and enjoy it while listening to soothing music.
4. Go through your old picture albums and enjoy some nostalgic moments. Back in the 90s and 2000s, photos were compiled in albums, and I’m glad to be born in that era.
5. Read that book which you have been wanting to read. I think this is a hint for me to read “All About Love” by Bell Hooks which I have been putting away.
6. Start journaling. Pour your thoughts into your personal diary and feel lighter.
7. Make a list of all your life goals. Don’t constrain yourself by thinking of whether it’s possible, just write it down.
6. Call your best person and have a good, hearty talk over the phone.
7. Paint your nails.
8. Play with your pets. It’s my favourite thing to do, and I never get bored when my pets are around. They are my stressbusters.
9. Declutter and organize your closet. Separate clothes you want to donate and keep.
10. Explore the local attractions in your town or neighbourhood.
11. Solve a Sudoku Puzzle and feel a sense of accomplishment.
12. Visit your local library and discover unique and interesting books.
13. Play the guitar and have a jamming session. Observe how your spirits are lifted.
14. Cook a new recipe from the ingredients you have in the kitchen like a classic MasterChef Mystery Box episode.
15. Plan your meals for the week. This is opposite of the previous activity. Plan your meals to avoid wasting time trying to decide what to cook.
16. Pamper yourself and have an at-home Spa session with DIY face masks.
17. Volunteer for an organisation.
18. Read a magazine. I regularly read Reader’s Digest and Travel Magazines, and I can’t stop adding other travel destinations and experiences to my bucket list.
19. Enjoy your local street food. If you have not visited India, I urge you to try the street food, especially the Pani Puris, also known as Puchkas, whenever you get a chance to visit. I love them. Also, what’s your favourite street food that I need to try when I visit your city?
20. Start your own vegetable and herb garden.
21. Play games with your loved ones. It can be chess, Pictionary, or dumb charades. It’ll surely be fun. This reminds me of my hostel days when we used to play Ludo.
22. Plan your monthly goals for the new month. Here’s a list of interesting monthly goal ideas.
23. Have a Big Talk session with your tribe.
24. Learn about unique rituals from around the world. Little traditions or folk traditions from different parts of the world can be an interesting and informative way to spend your time when bored. A week back, I visited a rural village, Parengtar, for my fieldwork and learned about the annual rice harvest festival, which is now celebrated as a grand festival (Kholey Daai) every December.
25. Try mindful activities like coloring, doodling, and gardening to unleash your creative side. During the COVID-19 lockdown, I created bookmarks, which were pretty useful.
26. Try your hands on baking by selecting a never-before-tried recipe from a cookbook.
27. Play a sport that you like. Badminton, basketball, football?
28. This is inspired by my mother. When you feel bored, you can try fixing broken things at home.
29. Embrace your boredom and take a nap. You’ll indeed feel recharged and refreshed.
30. Knitting and crocheting are both mindful ways to use your downtime.
31. Think about skills you’ve been meaning to learn but haven’t started yet. It could be driving, baking, swimming, and simply anything non-digital.
32. Go grocery shopping.
33. Improve your flexibility by practicing yoga.
34. Make a vision board.
35. Organize your kitchen shelf. Throw out old and expired items. Label the spices, and thank yourself for keeping your kitchen tidy and organized.
Choosing to channel your boredom into more constructive or creatively fulfilling activities can significantly enhance your overall well-being. Activities like painting, dancing, writing, or playing a musical instrument provide a productive outlet for emotions and can improve mental health by reducing stress and anxiety. Moreover, these activities can increase self-esteem and provide a sense of accomplishment.
So, how do we break the cycle of reaching for our phones? It starts by recognizing that habit. Each time you feel bored and reach for your phone, pause for a moment. Ask yourself: Is this really what I want to be doing, or is there something else I could do that would be more fulfilling?
Related Reads:
- 80 Tiny Ways to Improve Your Life
- Ways to Improve Your Mental Health
- The Right Routine for Your Wellbeing
- Unique Challenges to Transform Your Year
