What to Do Instead of Scrolling: Small Shifts That Change Everything

We’ve all done it.

You pick up your phone to check one quick thing… and before you know it, you’ve been scrolling for 20 minutes. Not because you wanted to. Not because it helped. But because it was there. And easy.

But what if you could pause—just for a moment—and ask yourself:

“What do I actually need right now?”

Because most of the time, it’s not your phone. It’s not another reel or another post or another rabbit hole of Pinterest pins. It’s something deeper.

You might be craving:

• A little peace
• A little clarity
• A little direction
• A little connection
• Or just a minute to reset

And the truth is—you don’t need to scroll to get any of that.

In fact, the scroll is usually just a substitute for the thing we really need.

So… what are we really looking for?

The next time you catch yourself reaching for your phone, take a beat and try asking yourself:

Is this a brain break—or a distraction?
Sometimes we just need a pause. A reset. That’s okay. But not all breaks are created equal. Some leave us more frazzled than before. Ask:
Will this feel restorative—or just noisy?

Am I feeling disconnected?
We often reach for our phones when we’re craving connection—but rarely does a scroll meet that need. Instead, ask:
Who do I actually want to connect with right now?

Is there something I’m avoiding?
When we feel overwhelmed or unsure where to start, scrolling feels like the easier option. But that to-do list will still be there after. Ask:
What’s the one small thing I could do to feel a little more in control?

Do I just need to feel grounded?
Sometimes we scroll because the day feels like it’s slipping away from us. When that happens, try asking:
What’s one simple thing I can do right now that connects me back to my life?

This moment of pause—this one intentional question—can shift everything.

So what do we do instead?

Sometimes, we just need a reminder of all the other great things we could be doing instead.

The phone has become the easy default—but there is so much more available to us in that moment. Small things. Meaningful things. Things that actually fill us up.

That’s why I created a new free download just for our community:

“30 Things to Do Instead of Scrolling.”

It’s full of real-life ideas—easy swaps, purposeful habits, and quick resets—to help you step back into your day with more clarity and calm.

Because this isn’t about guilt.

It’s about remembering we have options.

And that we don’t have to live at the mercy of our screens.

Sometimes the smallest change—like putting the phone down and walking outside—can shift everything.

So the next time you find yourself reaching for the scroll… pause.

Then reach for something else.

Grab your free copy of "30 Things to Do Instead of Scrolling" right here: