10 THINGS YOU CAN DO INSTEAD OF DOOM SCROLLING

Let’s be honest—we’ve all been there. You hop on your phone to check one notification, and 45 minutes later, you’re knee-deep in a spiral of anxiety-inducing headlines, celebrity gossip, and someone’s cousin’s angry political rant. It’s called doomscrolling, and it’s become an all-too-common way to cope with boredom or stress.

The problem? While it feels like you're staying informed, doomscrolling often leaves you feeling more drained, anxious, and helpless than before. So what can you do instead? Turns out, plenty. Here are 10 genuinely satisfying and productive alternatives that won’t leave you emotionally wrecked.


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1. Take a Walk (Yes, Even Around the Block)
Before you roll your eyes, hear me out: a walk—especially outside—doesn’t just get you moving, it resets your mind. Studies show that even 15 minutes of walking can lower cortisol (the stress hormone) and boost creativity. Leave your phone behind or put it on airplane mode. Notice the trees. Breathe.


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2. Journal the Chaos Out
If you're doomscrolling to make sense of the world or your emotions, try putting pen to paper instead. No need to be Shakespeare. Just write down what’s bothering you, what you’re grateful for, or even what you ate today. It’s strangely therapeutic, and it creates space between you and whatever's been looping in your brain.


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3. Call Someone (Like, Actually Dial Them)
It feels retro, but calling a friend or relative for a chat can ground you more than scrolling through 50 strangers’ hot takes. Bonus points if it’s someone who makes you laugh or reminds you that the world isn’t entirely on fire.


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4. Do a “Micro-Clean”
Pick a drawer, a shelf, or even your email inbox. Set a timer for 10 minutes and go to town. It’s just enough effort to feel productive but not so much that it feels overwhelming. Plus, a little bit of order in your space can help counter the chaos in your head.


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5. Read Something That’s Not the News
Pick up a book. An actual book. Or a fun blog. Or a random Wikipedia article about jellyfish migration. The goal here is to remind your brain that the internet can still be a place of wonder—not just worry.


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6. Try a Quick Creative Exercise
You don’t need to be an “artist” to be creative. Doodle on a napkin. Write a haiku about your cat. Make up a 5-minute story about the neighbor’s dog. Creativity gives your brain a break from consuming and lets it make something instead. That’s powerful.


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7. Stretch—You’re Probably Hunched Anyway
You know that tight shoulder feeling you get after scrolling forever? That’s your body begging for a break. Do a couple of yoga poses, reach for the ceiling, roll your neck around. It’s shockingly helpful and takes less time than watching a TikTok rabbit hole.


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8. Cook Something Without a Recipe
This one’s for the adventurous. Open your fridge, grab a few ingredients, and pretend you’re on a cooking show. It doesn’t have to be fancy. Even toast can be gourmet with the right attitude. The act of creating something tangible, delicious or not, is grounding.


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9. Learn One Tiny New Thing
Pick one small thing you’ve always wanted to learn: how to say “thank you” in Japanese, how to solve a Rubik’s cube, how to whistle with your fingers. You don’t need to master it. Just dip your toes in. Learning puts you back in control, especially when everything else feels out of it.


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10. Just Sit There (Yes, Really)
Sometimes, you don't need a distraction. You just need stillness. Try sitting quietly for a few minutes without reaching for your phone. Stare out the window. Close your eyes. Let your thoughts come and go. It sounds simple, but it’s one of the most radical things you can do in a hyper-connected world.


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Final Thought:
Doomscrolling tricks you into thinking you’re doing something. But most of the time, it’s just spinning your wheels in emotional quicksand. The truth is, you have more control over your attention than you think. And the world—while chaotic—is still full of good things worth noticing. You just have to look up from your screen long enough to see them.