Many of us embark on the journey to reduce our screen time. Initially, it feels liberating—we finally have time to tackle long-pending chores and tasks. But once the to-do list is complete, a familiar question arises: “What now?” All too often, we find ourselves reaching for our phones again, slipping back into old patterns.
Why Setting Personal Goals Matters
To avoid this cycle, it’s crucial to set a goal for your newly freed-up time. The size of the goal doesn’t matter; what’s important is that it adds value to your life. This could mean learning a new skill, exploring a curiosity, or simply broadening your perspective. Remember, the value of your goal should be defined by you—not by mainstream trends or societal expectations.
Think
- Which skills or hobbies did you wish to try as a child, but never got the chance to explore?
- Imagine if you used your “scroll time” for something meaningful—how might that change your daily life?
- What’s something you would love to create with your own hands?
When I began my digital well-being journey, I filled my time with household chores: cooking, cleaning, grocery shopping, and growing house plants. This naturally reduced my screen time. However, I still found myself watching movies or series every evening for 2-3 hours. To change this, I decided to dedicate my evenings to reading books instead—moving from 30–40 minutes in the morning to a more substantial reading habit. Now, I reserve movies and series for Fridays or Saturdays. (More on how your brain rewires and content cravings fade in a future post!)
I still have goals like learning the guitar and piano—something I hope to make time for soon. For some, finding the right activity is straightforward; for others, it takes experimentation. There are countless things to try, and you don’t have to rely on the internet, especially if it might pull you back into old habits. Consider joining a class, picking up a book, or asking friends and family for suggestions. The internet is just one tool, not the only one. In the early stages, be mindful of how and when you use it.
Here’s a list of activities you can explore. For most, I’ve linked a book you can learn from. The best way to learn is by doing!
In the Kitchen
- Baking: The Baking Bible by Rose Levy Beranbaum
- Fermenting Foods: Fermentation for Beginners by Drakes Press
- Coffee Brewing: The World Atlas of Coffee by James Hoffmann
Create with Your Hands
- Sewing : The Sewing Book by Alison Smith
- Embroidery: Embroidery Stitches Step-by-Step: The Ideal Guide to Stitching, Whatever Your Level of Expertise
- Macramé: The Craft of Creative Knotting for Your Home by Fanny Zedenius
- Origami: Origami for Beginners by Florence Temko
- Calligraphy: Learn Calligraphy by Margaret Shepherd
- Pottery
- Woodworking
- Candle Making: The Candlemaker’s Companion by Betty Oppenheimer
- Jigsaw Puzzles
- Painting (Sketchpens, Oil Pastels, Crayons, Acrylic, Glass Paint)
- Mandala Art
- Cyanotype (Sun Printing): Cyanotype: The Blueprint in Contemporary Practice by Christina Z. Anderson
Move Your Body
- Dance (Salsa, Freestyle, Classical)
- Yoga
- Running
- Bowling
- Kickboxing
- Martial Arts: The Practical Encyclopedia by Fay Goodman
Connect With Nature
- Flower Pressing: Pressed Flower Art by Wendi Zwaduk
- Birdwatching: Download the Merlin Bird app and get binoculars
- Grow a Kitchen Garden
Learn a New Skill
- Basic Plumbing or Electrical Skills: Easy Fixes for Everyday Things by Reader’s Digest
- Car or Bike Maintenance
- Learn Magic Tricks: Self-Working Card Tricks by Karl Fulves
- Pick Up a Musical Instrument: Ukulele, Guitar, Harmonium, Piano
Daily Sports
- Join a nearby sports facility (Football, Badminton, Cricket, Pickleball) and play with new folks
Social Activities
Host Phone-Free Connections: Organise a potluck, host a meal, game night, Karaoke, Antakshri with family, friends or colleagues, where all phones are deposited for the entire event.
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