I’m writing this post not just for my partner and my friends who constantly doomscroll when there is a lapse in conversation or activity but also for me.
Although I’ve removed my social media apps, and I read 15-20 books a month, I still find myself scrolling Reddit/Quora.
It’s an activity that is very, very addictive.
This probably happens to you too.
You sit down “just for a minute.” You open your phone because your brain feels tired but restless at the same time.
One video turns into another. One post turns into bad news, then comparison, then weird anxiety you didn’t have before.
Suddenly, it’s late, your eyes are burning, and you feel worse than when you picked up your phone.
And the worst part is you don’t even remember what you saw.
Most of the time, doomscrolling is about wanting relief.
You want to feel connected. Or just quiet for once.
Because our lives iare loud, demanding, and emotionally heavy, especially for women.
So scrolling becomes the fastest way to escape, even though it rarely gives you what you need.
This post is about low-stress activities that you can do that will help you unwind but also not demand too much from you.
Let’s get to it.
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1. Make a Warm Drink and Actually Sit With It
Don’t scroll while making it.
Just make the drink and sit.
Tea, coffee, hot chocolate, whatever floats your boat. Hold the mug with both hands. Let your shoulders drop.
This sounds small, but warmth tells your body it’s safe.
You can make it feel special too.
Use a mug you love. Add cinnamon. Froth the milk. I started doing this at night and realized half the time I wasn’t bored, I was just overstimulated.
I like golden lattes or spearmint tea at night before I sleep.
If you want to romanticize it a bit, something like a cute ceramic mug or a milk frother for home drinks makes this feel less like a chore and more like a ritual.
2. Write Down Everything That’s Spinning in Your Head
Doomscrolling often happens when your brain is full so grab a notebook and dump it all out.
Just write until the noise quiets down.
You don’t need to journal “properly.”
Bullet points are fine. Complaining is fine. Writing the same sentence five times is fine. The point is to get it out of your head and onto paper.
A simple option like a guided journal for mental clarity can help if staring at a blank page feels intimidating.
3. Do One Tiny Tidy (Not a Whole Clean)
This sounds like work but it’s not.
Cleaning your entire house is overwhelming. That’s not the goal.
Pick one tiny area. Your nightstand. Your bag. One drawer. Set a 5-minute timer and stop when it rings.
I sometimes just do the dishes or tidy my work desk.
There’s something very grounding about moving your hands and seeing instant progress.
It gives your brain a sense of control without exhaustion. Plus, a slightly tidier space feels calmer later.
I like using small storage baskets or drawer organizers so things don’t turn into chaos again the next day.
4. Stretch Your Body Gently on the Floor
Just sit on the floor and stretch the parts that feel tight.
Neck, hips, lower back. Move slowly. Breathe.
Doomscrolling keeps your body frozen. Stretching brings you back into it. Even five minutes can help release that wired-but-tired feeling.
A soft yoga mat makes this more comfortable, especially if you’re stiff or tired.
5. Read Something Easy and Comforting
I love Stephen King because his writing is very engaging.
But read what makes you happy – something soothing or cozy. Familiar. Predictable. The kind of book that feels like a blanket.
Reading gives your brain a break without overstimulation.
Even a few pages counts. I keep a book by my bed so it’s easier to reach than my phone.
If you want ideas, cozy fiction books or gentle essay collections are perfect for this kind of mood.
6. Do a Low-Stakes Creative Activity
Creative just means using your hands in a way that isn’t about productivity. Coloring. Knitting. Collaging. Doodling while listening to music.
This kind of activity keeps your mind occupied without flooding it with information. It’s especially helpful when you feel anxious but restless.
I picked this up from my friend.
Something like an adult coloring book or a beginner craft kit is great if you don’t know where to start.
7. Make a Playlist for How You Feel Right Now
Instead of scrolling through other people’s lives, turn inward.
Open your music app and make a playlist that matches your mood. Sad. Soft. Angry. Calm. Whatever it is.
Music processes emotions faster than words sometimes. Let it. Lie on your bed and listen. No phone in hand. Just sound.
Good noise-canceling headphones can make this feel deeply soothing.
8. Light a Candle and Sit in Silence for Two Minutes
Just light the candle and watch the flame. Breathe slowly. Two minutes is enough to reset your nervous system a little.
This is especially good late at night when your brain won’t shut up. Silence can feel scary at first, but it’s often what we need most.
A scented candle with calming notes like vanilla or lavender works well here.
9. Write a List of Things That Are Actually Okay
When you scroll too much, your brain forgets what’s real.
Make a list of things that are okay in your life right now.
A safe home. A warm meal. A person who texted you back. These things matter more than they seem.
Keeping a gratitude or reflection journal nearby makes this easier to turn into a habit.
10. Step Outside for Fresh Air (Even Briefly)
Just step outside. Balcony. Doorway. Window open. Feel the air change.
I usually do this with a book because it helps calm me for some reason.
Fresh air resets your senses in a way screens never will. Especially at night, it helps your body realize the day is winding down.
11. Make Tomorrow Slightly Easier
Pack your bag. Choose your outfit.
Prep breakfast. One small thing that helps future-you.
My mom would iron her outfit for office and pack her bag.
This creates relief without pressure. You’re not fixing your life. You’re just being kind to yourself.
12. Watch Something Familiar and Safe
I love Kiki’s Delivery Service. I pick very cozy, animated films that I can watch without stress.
Pick something you’ve seen before and don’t need to focus on. Comfort shows are powerful for a reason.
Watching familiar scenes calms your nervous system because there are no surprises.
13. Take a Shower Like It’s a Reset Button
Warm water. Slow movements. No phone.
Let the day wash off.
Use products that smell good to you.
14. Sit With Your Pet (If You Have One)
Animals bring you back into the present moment instantly. Pet them. Sit next to them. Breathe with them.
I love breathing in my dogs’s scents. My older pup is 10 and she smells like a powder puff, or an old granny. I love that smell. My younger one is more chocolatey and I love how they breathe when they nap.
15. Write a Letter You’ll Never Send
To someone you’re angry at. Someone you miss. Yourself. Get it out. No filter.
I sometimes write letters to myself for the future. It actually helps me pour out my dreams and goals.
16. Do a Puzzle or Simple Game
Something offline. Crossword. Sudoku. Jigsaw puzzle. These give your brain focus without chaos.
I love playing Wordle as well.
A small tabletop puzzle is perfect for this.
17. Rearrange One Small Area for Comfort
I love rearranging my bedroom or my closet. It helps me relax.
Move pillows. Change lighting.
Shift your bedside setup. Small changes can make a space feel new without spending money.
18. Make a “Things I Want to Do” List
Just ideas. Places. Foods. Activities. No pressure to act.
I also love researching places I want to go to in the future, it gives me something to look forward to.
This reminds you there’s more to life than what you see on your screen.
19. Listen to a Calm Podcast or Audiobook
Something slow. Gentle voices. No drama.
An audiobook subscription or sleep-friendly podcast can replace scrolling before bed.
20. Go to Bed Earlier Than Planned
I love going to bed early and reading. It gives me so much joy.
On days I don’t want to read, I lie in bed and meditate.
Sometimes doomscrolling is just exhaustion in disguise. Let yourself rest without guilt.
21. Do Nothing on Purpose
Sit. Stare. Breathe. Let your mind wander.
Doing nothing is not failing. It’s recovery.
Final Thoughts
Some days you’ll still scroll, and that’s okay. This isn’t about perfection. It’s about having options.
Even replacing five minutes of scrolling with one of these can change how your day ends.
And how your days end shapes how your life feels over time.
