33 things to do instead of doomscrolling

Key wellness & productivity strategies (from the subtitles)

• Get a hobby

  • Choose something that can become more interesting than your phone.

• Expand your interests

  • Watch/read something outside your usual preferences to discover new genres.

• Plan your future (gently)

  • Clarify what kind of life you want, what you want to achieve, and who you want around you.

• Declutter your space

  • Clean up your room to make it easier to focus, be creative, and stay productive.

• Learn something music-related

  • Try an instrument, learn to sing, or study music—initial frustration may lead to joy.

• Go “down the rabbit hole”

  • Pick a topic you’re genuinely curious about and aim to become more knowledgeable (even specific ones).

• Listen to an entire album

  • Enjoy music without skipping to find new favorites and appreciate the good parts more.

• Learn a language

  • Translation apps help, but learning the language supports deeper cultural connection.

• Get rid of unused stuff

  • Remove items you don’t need or haven’t used in years to reduce maintenance and regain time.

• Ask older family members about their lives

  • Have meaningful conversations with parents/grandparents while you still can.

• Care for something

  • Start with a plant (or any living thing) to build patience and responsibility.

• Practice “active boredom”

  • Allow yourself to be bored briefly; creativity can start when you stop default phone-scrolling.
  • Take a moment to sit, breathe, and enjoy a drink without distraction.

• Be active

  • Don’t sit inside all day—spend time outside, ideally in nature.

• Do a sport you’ll actually enjoy

  • Choose activities that raise your pulse (e.g., basketball, mountain biking), not just running.

• Face mild fear gradually

  • Do something that scares you a little with small steps (e.g., start with a short solo trip).

• Start a bullet journal

  • Track habits and review patterns after a few months.

• Do one avoided task

  • Pick a task you’ve postponed for months/years and complete it to remove mental burden.

• Plan a holiday (without social-media scrolling)

  • Research intentionally; avoid relying on viral destinations that may be overcrowded.

• Write a bucket list

  • Get goals and experiences out of your head using pen and paper.

• Pick a goal and plan the next steps

  • Focus on progress/improvement, not just the final outcome; passion is motivating.

• Take a walk in a new place

  • Explore somewhere unfamiliar to generate new thoughts and help organize your mind.

• Write down your values

  • Identify what matters and what kind of person you want to become.

• Declutter your phone

  • Remove digital clutter (apps/chats/media you don’t use) for a clearer mind.

• Learn a practical real-life skill

  • Choose something useful (repairs, cooking, cleaning techniques) to reduce helplessness.

• Spend time with friends—phone-off

  • Shut your phone entirely; optionally use a “dumb phone” if you need to be reachable.

• Call someone

  • Reach out to people you haven’t spoken with in a while to strengthen connections and happiness.

• Reflect on what deserves your time

  • Notice what energizes vs. drains you; increase the share of what feels good.

• Create a personal archive

  • Save memories in a way you’ll revisit (digital album or physical format).

• Read a physical book

  • Read slowly without multitasking for better attention and presence.

• Do something for your health

  • Even small actions count: exercise, healthy meals, meditation, or mindful pauses.

• Create with your hands

  • Bake, draw, craft, decorate, or do small physical projects—put your phone down and make something.

• Plan a real date / ask someone out

  • Reduce regret by making the move rather than waiting.

• Go stargazing

  • Remember there’s a world beyond the screen.

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Presenters or sources

• No specific presenter/source named in the subtitles.