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Home » 60 Things To Do Without Your Phone: Tips For Reducing Screen Time

60 Things To Do Without Your Phone: Tips For Reducing Screen Time

In today’s technology-driven world, it’s all too easy to become addicted to our smartphones. Many of us reflexively reach for our phones first thing in the morning and last thing at night. Our devices have become extensions of ourselves. But spending too much time staring at screens can negatively impact our attention spans, make us anxious, and prevent us from being fully present.

To combat phone addiction, I challenged Myself to go 48 hours without using my smartphone. Here are some activities she did instead:

Indoor Activities

  • Work out and stretch
  • Take a long shower or bath
  • Cook and enjoy a meal
  • Reorganize closets and declutter
  • Do a skincare or self-care routine
  • Read a book
  • Write in a journal
  • Do a puzzle
  • Listen to music or a podcast
  • Watch a TV show or movie
  • Play a board game or cards
  • Do crafts like knitting, sewing, or painting
  • Learn a new skill by reading a book or taking an online course
  • Clean and organize your home
  • Take a nap or relax with no distractions

Outdoor Activities

  • Go for a walk, run, hike or bike ride
  • Play sports – tennis, basketball, volleyball etc.
  • Have a picnic in the park
  • Go to the beach or pool
  • Take photographs of nature
  • Explore a new neighborhood or city
  • Visit a museum, zoo or aquarium
  • Window shop without buying anything
  • Work in the garden or tend to plants
  • Wash your car by hand
  • Take your pet to the park

Bonus Activities

  • Do your makeup and pamper yourself
  • Give yourself a DIY spa treatment
  • Rearrange furniture
  • Meal prep healthy snacks and lunches
  • Handwrite letters to friends
  • Play with children – board games, fort building etc.
  • Volunteer at an animal shelter or food bank
  • Learn a new skill – language, instrument, cooking etc.

Spending just 48 hours away from her phone gave the YouTuber a new perspective. Going cold turkey wasn’t sustainable forever, but the challenge revealed just how much time she wasted mindlessly scrolling.

Here are some tips she suggests for changing your relationship with your smartphone:

  • Don’t use your phone reflexively or out of habit
  • Set aside tech-free time daily – especially in the mornings
  • Fill your time with activities you consciously choose to do
  • Watch videos for motivation not mindless scrolling

What are your favorite activities to do when you need a break from your phone? Have you taken a tech detox before? Share your thoughts in the comments below!

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