100 Things To Do Instead of Doomscrolling

Doomscrolling is sneaky.

You don’t sit down and think, “I’d love to spend 45 minutes reading upsetting things and then feeling weird.” It just happens. One scroll becomes twenty. One headline becomes a spiral.

So this list isn’t here to shame you, lecture you, or tell you to “just meditate” (respectfully: no). It’s here to give you options, tiny, gentle, realistic alternatives for when you realise you’ve been scrolling for ages and your brain feels like it’s buzzing.

Some of these take 10 seconds. Some take 10 minutes. Some are full-on cosy evening activities.

Pick one. Or pick none. You’re still doing your best.

How to use this list (without turning it into homework)

Try the Pause + Pick method:

1. Pause scrolling.
2. Take one deep breath.
3. Pick ONE thing from the list.
4. Do it for 1–5 minutes only.

That’s all. You’re not trying to become a new person. You’re just giving your brain a different input.

0–2 minute doomscroll interrupters (tiny swaps)

1. Drink a glass of water (or take 3 sips, it still counts)
2. Wash your hands with warm water
3. Open a window for 30 seconds
4. Stand up and stretch your arms above your head
5. Roll your shoulders 10 times
6. Unclench your jaw (yes, you’re probably clenching)
7. Put your phone down and look at the nearest object in detail
8. Take 5 slow breaths
9. Clean your glasses
10. Put lip balm on
11. Change your sitting position
12. Light a candle
13. Fold one blanket
14. Put 5 things back where they belong
15. Delete one screenshot you’ll never look at again
16. Put your phone on charge in another room (just for 10 minutes)
17. Read the back of something in your kitchen cupboard
18. Make a cup of tea
19. Put on a different jumper/hoodie for cosy points
20. Step outside the front door and breathe air

5–10 minute mood shifters (low effort, decent reward)

21. Make a snack plate (even if it’s just biscuits and fruit)
22. Have a shower or wash your face
23. Brush your hair
24. Put laundry in a basket (no folding, no drama)
25. Wipe one surface (kitchen side, coffee table, bedside)
26. Tidy one corner — just one
27. Put music on (one song is enough)
28. Put a podcast on and just listen
29. Do one word search/sudoku
30. Read one chapter (or 3 pages!)
31. Write a to-do list of 3 things max
32. Move your body: 20 squats/wiggle/dance badly
33. Step outside for a 5-minute wander
34. Make your bed badly
35. Water one plant
36. Write down 5 things that are currently fine
37. Sort one drawer for 5 minutes only
38. Clean your sink
39. Open your curtains/blinds
40. Put on comfy socks

“My brain is fried” activities (calm + cosy)

41. Jigsaw puzzle (or a puzzle app)
42. Colouring (yes, even if you’re an adult)
43. Knit/crochet/simple craft
44. Sit with a hot water bottle
45. Watch a comfort show
46. Re-watch a favourite film
47. Make a den on the sofa (blankets encouraged)
48. Listen to a nostalgic playlist
49. Do a face mask
50. Have a bath (or just a foot soak)
51. Make a warm drink and drink it slowly
52. Make toast and treat it like it’s fancy
53. Write a comfort list: “things that help”
54. Do a gentle tidy with no expectation
55. Lay down for 10 minutes with your eyes closed
56. Sit by the window and people-watch
57. Bake something easy (cookies, banana bread, anything)
58. Put a scent on (perfume, body spray, essential oil)
59. Put clean bedding on (if you can; it’s elite)
60. Write a “nice moments” list from this week

Creative things (that don’t require talent or motivation)

61. Doodle whatever’s in front of you
62. Make a “bad art” page on purpose
63. Write a tiny poem (even a terrible one)
64. Make up a story about your pet
65. Make a mini collage on Canva
66. Try a new hairstyle (messy bun counts)
67. Reorganise your bookshelf by vibes
68. Make a Pinterest board: “Calm”
69. Write a list of your favourite fictional characters
70. Do journalling prompts (easy ones like “Right now I feel…”)
71. Write a letter you’ll never send
72. Write 10 things you want to do this year
73. Make a “dream snack list”
74. Create a silly quiz for yourself
75. Make a playlist called “I’m fine actually”

“Actually helpful” life admin (without overdoing it)

76. Cancel one subscription
77. Check your bank balance (quick glance only!)
78. Set one bill reminder
79. Empty your email inbox for 3 minutes
80. Unfollow one account that makes you feel rubbish
81. Mute notifications for the evening
82. Delete 10 photos from your camera roll
83. Back up your phone photos
84. Add one event to your calendar
85. Write down one thing you’re avoiding (name it)
86. Make a list of “things I can do tomorrow”
87. Reply to one message (only one!)
88. Pack your bag for tomorrow
89. Put tomorrow’s clothes out
90. Write a simple meal idea list for the week

Social-but-safe options (connection without overwhelm)

91. Send a “thinking of you” text
92. Voice note someone instead of typing
93. Reply with a meme
94. Ask a friend one cosy question: “What’s your current comfort show?”
95. Comment something kind on someone’s post
96. Look at photos from a happy day
97. Plan a tiny meet-up (even if it’s next month)
98. Write down people you can reach out to
99. Post something small and positive (if you want)
100. Hug someone (or a pet, or a pillow — we’re flexible)

The tiny truth (because this matters)

If you’re doomscrolling, it usually means one of these:

• you’re overwhelmed
• you’re under-stimulated
• you’re anxious
• you’re exhausted
• you need comfort, not content

So be gentle with yourself. You’re not broken, you’re just trying to cope.

And if all you do today is swap one scroll for one small thing, that’s still a win.

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