alternatives

Better Things to Do Instead of Scrolling

Spending less time on phones becomes easier when people replace scrolling with healthier activities.

Physical Activities

Exercise and movement improve both mental and physical health.

Examples include:

• Walking

• Sports

• Gym workouts

• Riding bikes

• Dancing

Creative Activities

Creative hobbies help people relax and focus.

Examples include:

• Drawing

• Painting

• Writing

• Cooking

• Playing music

Spending Time With Others

Real-life social interactions are important for emotional health.

Instead of scrolling alone, try:

• Hanging out with friends

• Playing games

• Joining clubs

• Volunteering

• Talking with family

Mindfulness and Relaxation

Activities that calm the mind can reduce the urge to constantly check phones.

Examples include:

• Meditation

• Journaling

• Reading

• Listening to music

• Spending time outside

30-Minute Challenge

Challenge yourself to spend 30 minutes each day without your phone.

Use that time to do something creative, active, or relaxing.

Main Idea

Life becomes more meaningful when people spend more time experiencing the real world instead of constantly scrolling online.