I was feeling bored and caught myself doomscrolling again. So I decided it’s time to break this habit of mindless scrolling.
By now, most of us know exactly what doomscrolling is. It’s become one of those habits we’ve picked up, almost without realizing, in the age of smartphones. Sometimes it’s intentional, other times it just happens.
To shift that, the first thing I did was make a list—a list of things I can do when I’m bored, instead of automatically reaching for my phone.
And I want to share it with you. In case you ever find yourself stuck in the same loop, maybe this list will help you pause and choose something different.
The Ultimate List of Things to Replace Mindless Scrolling
- Make a list of all the things you can do instead of doom scrolling.
- Have a solo Karaoke Session.
- Choreograph a song (not copy the TikTok version)
- Read a fiction book.
- Do a quick sketch of the weird dream you had last week. Stick figures allowed (encouraged, even).
- Read the newspaper.
- Read a magazine.
- Make a healthy snack (healthy laddus) and store it.
- Make a comfort meal.
- Feed the stray cats and dogs.
- Play with your pets.
- Solve a Sudoku puzzle.
- Go for a walk.
- Call a friend.
- Start a “tiny wins” journal and write down the fact that you just didn’t scroll. Boom. Victory.
- Learn a new language.
- Tend to your plants.
- Start a blog.
- Pamper yourself with some DIY face masks and hair masks.
- Throw away all the expired products from your pantry.
- Go to a nearby bookstore and spend time around books.
- Plan and prep for your weekly meals.
- Watch childhood favourite movies.
- Spend time by the lake.
- Track your expenses and make a weekly budget.
- Workout. (jumping jacks, squats, planks)
- Go to the local market.
- Play dress-up.
- Volunteer for a non-profit.
- Make a vision board.
- Decorate your room.
- Listen to a podcast.
- Paint.
- Whisper positive affirmations to your houseplants or pet. Or to yourself. (You’re thriving. Your leaves look great.)
- Compose a song.
- Have a potluck with your friends.
- Explore your town/city.
- Make a cooling drink.
- Watch films of a genre or language which you don’t usually watch.
- Curl your hair.
- Finish those incomplete tasks.
- Play a sport.
- Cycle around the block.
- Write poetry.
- Read poetry.
- Knit a scarf.
- Go for a heritage walk.
- Join a book club.
- Arrange your bookshelf.
- Play video games.
- Browse and get enrolled in free courses.
- Take a membership of a local library.
- Make bookmarks.
- Create a book nook at your house.
- Go and treat yourself to inexpensive streetfoods.
- Make popsicles.
- Learn about niche topics. (currently reading Everything is Tuberculosis by John Green)
- Clean your bottles.
- Buy yourself some flowers.
- Take driving lessons.
- Go to the gym.
- Play chess.
- Learn to bake.
- Be a tutor of whatever you’re good at.
- Clean and tidy your home.
- Take a nap.
- Play a board game. (I miss those times when we used to spend time playing Ludo in the hostel)
- Watch a quiz show (I love watching Kaun Banega Crorepati)
- Paint your nails.
- Declutter your digital devices.
- Write 10 things you are grateful for now.
- Do a brain dump.
- Engage in Big Talk with your close ones.
- Sort through a pile of clutter.
- Organize your desk.
- Watch a TED talk.
- Make a fruit smoothie.
- Spend time with children.
- In hot and humid weather, fill a pot with water for stray cats and dogs and birds to drink.
- Watch a Studio Ghibli movie.
- Use the empty boxes to make a castle for your cat.
- Go and have a haircut.
- Plant trees in your neighbourhood
- Watch a documentary.
- Take yourself on a solo date to a café.
- Learn about investing.
- Lie down, stare at the ceiling, and let your brain wander. Daydreaming is still elite.
- Open a random book to a random page and use the first sentence as a writing prompt or life prophecy.
I know breaking the mindless scrolling habit isn’t always easy. It takes a bit of awareness, a bit of intention, and a lot of gentle reminders. But even noticing the urge is a win.
This list is your little rescue mission. A way to trick your brain into doing something that actually feels good, even if it’s just dancing like a maniac in your room or finally opening that book that’s been judging you from the shelf.
You don’t have to be perfect. You just have to catch yourself once in a while and say, “Wait… I could be doing literally anything else.” And now, you’ve got ideas for what that “anything else” could be.
Happy unscrolling. You’ve got this.
