Doomscrolling has quietly become one of the most common modern habits, and it’s fair to say that it is a bad habit and one of the most draining things many of us do each day. Yet, we find it really hard to stop doing it, right? Having our phones in our hands scrolling and scrolling and scrolling just feels like the thing to do when we are not working or studying or hanging out with friends (and some of us scroll even then). 

You open your phone to check one thing, and suddenly 40 minutes have disappeared into an endless feed of bad news, outrage, and anxiety-inducing headlines. You close the app feeling tense, unfocused, and oddly exhausted, yet somehow compelled to do it all over again later.

Saying informed is, of course, a good thing, but when it’s endless, your brain gets into a state of stress that can make you feel terrible, so what can you do instead? Here are 10 alternatives to dsoomscrolling that we think will make you feel better.

1. Play a Simple Strategy Game

When your brain wants stimulation, give it something structured on the screen. Simple games with clear rules can pull you out of reactive scrolling and into intentional thinking.

Playing a game like checkers is a perfect example. It’s low-pressure, familiar, and just challenging enough to redirect your attention. You’re no longer passively consuming information, but rather you’re actively making decisions, planning ahead, and engaging your mind in a way that feels satisfying instead of draining. Even a short game can reset your mental state.

2. Read One Long-Form Article

Doomscrolling fragments attention. Long-form reading rebuilds it. It’s that simple.

Instead of skimming dozens of headlines, choose one well-written article and read it all the way through. The topic doesn’t matter as much as the depth. This trains your brain to focus, follow an argument, and process information more thoughtfully.

You’ll often finish feeling informed rather than overwhelmed, and that’s a huge difference.

3. Move Your Body for Five Minutes

You don’t need a full workout to interrupt a doomscrolling spiral. A short burst of movement can do wonders.

Stand up. Stretch. Walk around the room. Do a few squats or shoulder rolls. Physical movement shifts your nervous system out of “alert mode” and signals safety to your brain.

This is especially effective if you notice yourself scrolling late at night or first thing in the morning.

4. Write Down What’s Actually Bothering You

Doomscrolling often masks a more specific feeling – worry, frustration, boredom, or uncertainty. Writing helps clarify that.

Take a minute and write down:

• What am I feeling right now?
• What am I avoiding?
• What’s one small thing I can control today?

Getting these thoughts out of your head and onto paper reduces mental noise and restores a sense of agency.

5. Learn Something Small but Concrete

Your brain loves progress. Doomscrolling promises it but never delivers.

Instead, learn something contained and achievable: a new word, a cooking technique, a historical fact, or a shortcut on your computer. Small wins add up, and they create a feedback loop of curiosity instead of anxiety.

This kind of learning energizes rather than depletes.

6. Clean One Tiny Area

When the world feels chaotic, order is grounding.

So, it is a really good idea to take some time to choose one small, clearly defined task to take on. Clear your desk, organize a drawer, wipe down a surface – something simple like that. The key is to keep it small enough that you can finish quickly.

Completion matters. It gives your brain closure, something doomscrolling never provides, and this is an easy way to achieve that.

7. Listen to Music Intentionally

Scrolling often turns music into background noise. Flip that script.

Put on a song and actually listen. Notice the lyrics,  the rhythm, the way it makes your body feel. Music has a direct line to emotion and can shift your mood faster than most other activities.

If you’re feeling wired, choose something calming. If you’re a bit sluggish, choose something energizing.

8. Have a Short, Real Conversation

Doomscrolling creates the illusion of connection without the benefits. A real conversation, even just a brief one, can meet that social need far more effectively.

Send a thoughtful message to a friend. Ask someone how they’re really doing. Share something small but genuine.

Human connection grounds you in the present moment and reminds you that the world is bigger than your feed.

9. Go Outside Without Your Phone

Nature is a powerful antidote to digital overload. Even a few minutes outside can lower stress and improve mood.

So, step outside and leave your phone behind, or keep it in your pocket. Pay attention to what you can see, hear, and feel. This sensory input gives your brain a break from constant abstraction and threat scanning.

It’s simple, but surprisingly effective.

10. Do Nothing on Purpose

This one feels pretty uncomfortable for a lot of people, and that’s a good thing.

Doomscrolling often fills space we don’t know how to sit with. doing nothing for two minutes. No phone, no music, no task. Just sit.

Your brain will protest at first. Then it will settle. From that calmer place, it becomes easier to choose what you actually want to do next.

Replace, Don’t Just Remove

The goal here is not to shame yourself out of doomscrolling all the time like you usually do. The aim is actually to replace it with options that meet the same needs – stimulation, distraction, connection – but in ways that are much healthier for you overall.

You can still be informed. You can still use your phone. The difference is choosing activities that give something back.

The next time your thumb automatically opens a feed, pause and pick one of these instead. Even one small change can break the cycle, and over time, those small changes add up to a calmer, clearer mind. It might feel hard at first, but eventually you will be relieved to be free of the habit.