Checking the news or browsing social media can help you stay informed and connected, but prolonged exposure to never-ending content can leave you feeling worse afterward, even if the content itself isn’t necessarily negative.
It gets even worse when you are locked in a habit of “doomscrolling,” which is becoming commonplace among many online users. Social media feeds and algorithms often prioritize bad news, making it very easy even for educated users to keep swiping through.
In any case, both doomscrolling and extended social media use are associated with greater psychological distress and lower mental well-being. Fortunately, boredom doesn’t have to send you straight to another feed. Whether you have 10 minutes between tasks or a quiet evening with nothing planned, make it a point to offer yourself these alternatives.
1) Play a Game You Actually Enjoy
Gaming, whether on your phone or another device, can make an uneventful stretch of free time more engaging. You don’t want to revert to scrolling your feed, so choose something you enjoy, whether that’s solving a puzzle, competing in a racing game, or exploring an RPG. If you’re interested in digital versions of familiar carnival-style entertainment, you can also play lottery games or Pinoy slots games on popular platforms.
2) Put On an Album from Start to Finish
Listening to a complete album without any skips, ads, or social media distractions is a lost pleasure that is very much worth your while. Pick a release from an artist you like, put your phone aside, and hear the tracks in the order the artist intended. You might start feeling a connection to the music that simply wasn’t there before. If nothing else, you’ll fill out about a half-hour on something truly enjoyable.
3) Take a Short Walk
Harness your boredom and make it a reason to move. A walk around your neighborhood or nearby mall may provide your mind with a necessary change of surroundings without requiring elaborate plans. Of course, you could also turn the excursion into a workout and amplify the benefits to your physical and mental health.
4) Pick Up a Hobby for 20 Minutes
Hobbies don’t always require an entire free afternoon. Twenty minutes can be enough to practice a few guitar chords, sketch something, work on a model kit, crochet, or tend to your plants. Keep your hobby gear within arm’s reach so that you always have a productive alternative to your phone.
5) Watch Something You Deliberately Choose
Return to a movie you’ve been meaning to finish, watch a documentary that interests you, or catch an episode of a favorite series. Except this time, leave your phone somewhere you can’t easily reach. This gives your brain time to focus on one subject without interruptions from your social media feed.
6) Make Yourself Something Good to Eat
Put your phone away and, instead, put a little more thought into merienda. Casual experiments with food and drinks can add delight to your day, even if you’re just adding a few ingredients to instant noodles.
7) Call or Message Someone Directly
If social media use is unavoidable, send a friend a funny photo, ask a sibling how their day went, or call someone you haven’t spoken with recently. Even a quick exchange can make an uneventful part of the day more social and special for everyone involved.
8) Read Something Longer Than a Facebook Post
A novel, manga volume, magazine feature, comic, or long-form article lets your mind settle into one subject or story. If your mind is already used to jumping between bite-sized pieces of information, long-form reading may be uncomfortable at first, but you should see your ability to focus improve with time. Be sure to choose something you’re genuinely curious about so reading feels like recreation rather than an obligation.
9) Try a Quick Puzzle or Creative Challenge
Old school puzzles and word games are, by many measures, better for your brain and mood than mindless scrolling. Spending time on a crossword, Sudoku puzzle, word game, drawing prompt, or brain teaser can occupy 10 or 15 minutes and leave you with a feeling of accomplishment that you simply won’t get on social media.
10) Do Absolutely Nothing for a Few Minutes
Boredom doesn’t always need to be eliminated. In fact, there is even evidence that boredom is good for you. Sit on the balcony, try drinking coffee without checking your phone, watch the activity outside, or simply rest. A few quiet minutes can quiet your brain and also give you time with your thoughts, something which we often need a lot more of.
Make Sure Your Spare Time Has More Options
It’s easy to fall into a pattern of endless scrolling, but if you give yourself more quality options, those idle minutes between tasks can be used on something more enjoyable. Keeping a few choice alternatives on your phone or anywhere close by should make it easier to spend unexpected free time a bit more wisely.
