Most of us reach for our phones without even thinking – you’re probably reading this on a phone right now. A spare five minutes can find you opening TikTok or Instagram and before you know it, half an hour has gone! Endless scrolling can become a default habit, especially during your commute or coffee break, but is this behavior good for you?
While there’s nothing wrong with social media in moderation, using it as your main form of entertainment can leave you feeling drained instead of relaxed. The good news is that there are some better ways of spending your scrolling time, allowing you to be entertained while feeling more focused, refreshed and satisfied.
Take a look at some of the ways you can cut down on your social media use and use your scrolling time for something more worthwhile.
The downsides of endless scrolling
In 2024, ‘brain rot’ found its way into the Oxford English Dictionary, becoming Oxford Word of the Year. They define it as ‘the supposed deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content) considered to be trivial or unchallenging.’
Social media platforms are designed to keep you hooked. They hold your attention through algorithms that identify the content you enjoy. While this can be entertaining, it also comes with some drawbacks. Mindless scrolling can lead to:
- Anxiety
- Depression
- Poor sleep
- Cognitive decline
- Fatigue
It can also play a contributing factor in low self-esteem, loneliness and a fear of missing out (FOMO) that can lead to debt, reckless behavior and the breakdown of relationships. Constantly scrolling through content can overwhelm your brain, and make it difficult to concentrate, making it tough to make it through a movie or read a book without checking your phone.
So if you’re feeling a little unsatisfied with your scrolling habits, you’re not alone. Finding alternative activities can help you find something more worthwhile to do with your time, and maybe even learn something new along the way.
Why changing your habits can make a difference
Cutting down on your scrolling doesn’t have to mean giving up your phone altogether. Being more intentional with your phone time can help you find activities that engage your brain instead of overwhelming it.
Whether you like the challenge of a daily puzzle or want to learn something new, you can swap your scrolling for activities that can leave you feeling more focused and alert, boosting your memory and other cognitive skills too. It can even be a way to connect with other people, helping you feel more sociable.
Once you find something that fits into your day, it will be easy to make it a habit. Replacing the scrolling with something else you enjoy could make a big difference to your wellbeing, so why not try it today and see the change?
The best scrolling alternatives
If you’re looking for some suitable scrolling alternatives, take a look at the ideas below. You never know what could appeal!
Word and puzzle games
Word and puzzle games can easily take the place of your scrolling habits. They’re quick to play and often come in daily play formats, so once you’ve completed the game, you can move on with your day.
Games like Wordle are popular because they have a simple concept and won’t take up all of your attention. With one puzzle a day, you can really get into it, encouraging you to focus on one task instead of video after video. These kinds of games can also help improve your vocabulary and logical thinking, giving your brain a daily workout that will benefit different areas of your life.
Number and logic games
If you prefer numbers to word-based games, then games like Sudoku or a logic grid can give you some suitable challenges. They can improve your focus and even help you unwind – which can be ideal after a tough day at work or when you need to refresh your energy between tasks. With different levels of difficulty, you can soon push yourself into trickier puzzles that will boost your brain even further, giving you much more than just easy entertainment.
Trivia and knowledge-based games
Do you love learning new facts or testing your knowledge? Then trivia games could be right up your street. They’re a fantastic mental workout, encouraging you to recall information and learn something new.
There are a lot of fantastic trivia websites and apps to sink your teeth (and brain) into. Whether you want to complete challenges based on your favorite topics or play a music game, you’ll find plenty of games that are suitable. Some apps allow you to play against friends and other people, which can feel a little more sociable than simply consuming content on social media.
Short-form leaning
Games aren’t the only alternative to scrolling, a little learning can also be rewarding. Language apps are particularly popular, helping you learn some new words or phrases each day, while adding a little gamification that can keep you motivated.
You could also try activities that help you reflect on your day, such as mindfulness apps or journaling – these will help you take a step back and unwind, instead of feeling overstimulated by vertical scrolling through content.
Making the habit stick
Scrolling is a tough habit to break out of, but once you start actively choosing to do something else, it will become easier. Make these games and activities more visible, putting them on your home screen and moving your other apps so that they are less tempting. While you don’t need to cut out scrolling completely, you can change your habits so that it’s no longer the thing you reach for when you’ve got a spare 5 minutes.
While scrolling can bring hours of entertainment, it can have some negative effects when you do it too much. Swapping your scrolling for more satisfying activities can leave you feeling more focused and refreshed, and maybe even help you learn something new too. Give it a try and see the difference it makes to your wellbeing, breaking the mindless scrolling habit for good.
