What to Do Tonight Instead of Scrolling

Scrolling feels like relaxation but often leaves you more tired. These alternatives actually restore and refresh you.

• Put your phone in another room for 30 minutes — Physical distance makes the difference. See what happens when it's not right there.
• Read 10 pages of a real book — Paper pages, real story. Your brain processes it differently. Better sleep, too.
• Do a puzzle or brain game — Crosswords, Sudoku, jigsaw puzzles. Active engagement beats passive consumption.
• Call someone instead of texting — Real voices create real connection. Five minutes on the phone > 50 texts.
• Take a bath or long shower — Sensory experiences ground you in a way screens never can.
• Journal for 10 minutes — Write whatever comes. Process your day. Clear your mind before bed.

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