In this day and age, cell phones are a staple in daily activities. People use them for all sorts of things, from keeping track of their to-do lists to staying up to speed on the latest cat videos. No matter the use, 98% of Americans own a cell phone and the average American picks it up around 144 times a day. Blue light is already bad for your eye health, and the amount of exposure that people get has risen by a lot. But the worst thing is, 53.5% percent of time on the phone is spent mindlessly scrolling.

Yes, there are plus sides to the videos that you watch before bed, but the cons monumentally outweigh the pros. Being glued to social media affects people’s mental health because they see other people’s posts and compare themselves to the posts. A good portion of the time, it ends up with depression.

With that said, there are plenty of things that you can do that don’t involve screens. Many of them boost your creativity and mental well-being, leaving you feeling refreshed. May we present, 50 things to do instead of scrolling.

1. Go on a walk – Walking can benefit you in many ways including giving you a boost of energy and improving your mood. It can also improve your cardiovascular health and just gets your blood flowing.
2. Plant a garden – This helps you eat healthier and it helps save money because you can make homemade meals with your own homegrown vegetables. In general, being outside is good for your mindset and your body.
3. Go on a run – This can improve your sleep and help with depression.
4. Go to your local park and play a sport – This triggers serotonin and boosts your mood.
5. Go on a hike – This helps build stronger muscles and bones. 
6. Go on a picnic – This is a great way to get free Vitamin D. 
7. Learn to ice/roller skate – This will improve your coordination and endurance.
8. Go swimming – Swimming enhances cardiovascular endurance. 
9. Go for a bike ride – This can improve joint mobility. 
10. Go to the zoo – A day at the zoo can help you learn and grow your understanding of the world. 
11. Climb a tree – This helps you connect with nature. 
12. Read a book – Reading can improve your emotional health and can lead to a longer life. 
13. Do a home workout – Working out can enhance mental health and promote better sleep.
14. Cook a new meal – Cooking can develop creativity and is a way to learn new skills. 
15. Organize your black hole of a closet – By making your closet a little bit less of a black hole, you can increase productivity and create a less stressful environment. 
16. Take a nap – By taking a nap, you can refine your performance including better reaction time and better mood. 
17. Call a friend – Having an interaction with someone can enhance empathy and emotional resilience. 
18. Do 10 minutes of yoga – Yoga can re-correct posture and can increase flexibility. 
19. Rearrange your furniture – This gives you a chance to deep clean your space. 
20. Have a jam session to your favorite song – This will reduce anxiety and boost your memory.
21. Refold your clothes – (We know they’re not still folded…) Doing this creates a peaceful daily routine and it is easier to store them. 
22. Take an everything shower – This can improve your circulation and reduce pain.
23. Make a new drink – Experimenting in any way, shape, or form can spark creativity. 
24. Go shopping for a new favorite fit –  Shopping activates the pleasure centers in your brain and releases dopamine. 
25. Going out for coffee with an old friend – This can increase your memory and some coffee has liver benefits. 
26. Go to the library – Browsing the library aisles is a good way to build community and grow your reading skills. 
27. Go out for dinner – This is a good way to try new food. 
28. Get some ice cream – It can boost your mood and make you feel happy. 
29. Go to a museum – It is educational and helps with your critical thinking skills. 
30. Go see a live show – Going to see a musical or play can spark your imagination and helps you to relax. 
31. Go bowling – This helps with coordination and promotes social interaction. 
32. Go to a farmers market – Shopping at farmers markets is a great way to access fresh, locally grown produce. 
33. Go to the aquarium – This helps with relaxation and is a good way for hands-on learning. 
34. Go somewhere busy and people watch – It is beneficial because it helps you stay present and fosters empathy. 
35. Get a massage – Going to a massage therapist is a great way to boost your immunity and help get rid of hypertension. 
36. Go mini-golfing – Believe it or not, mini-golfing can help improve hand-eye coordination and motor skills. 
37. Go to a concert – This one is pretty self explanatory; however, it is a good way to build community and boost your mood. 
38. Make a vision board – This can help you be more creative and it promotes focus. 
39. Write a letter to your long-distance best friend – This is a good way to stay connected and create meaningful memories. 
40. Make a bucket list – This is a great way to write out and understand your values. 
41. Draw something – This is another great way to boost your creativity and it also helps your emotional intelligence. 
42. Make candles – Who knew making candles could benefit you in any way? However, it is a great source of aromatherapy and can be a good way to make money. 
43. Crochet/knit (or embroidery if that’s your thing!) – Whether this catches your fancy or not, crocheting/knitting or anything that has to do with a needle is a great way to refine your motor skills and reduce high blood pressure. 
44. Use a digital camera to take photos of things you think are beautiful – The whole point of this list is to get you off of your phone; however, some types of technology are so helpful. By taking photos, you can document your life. Plus, it is a good way to bring you joy. 
45. Journal – This helps with your self-awareness and is a way to improve your gratitude. 
46. Make a time capsule and hide it away in your newly NOT black hole of a closet for the next five years – This is a great way to look toward the future and is a good way to realize the importance of memories. 
47. Scrapbook – These are beneficial because they are a way to relax and are a great keepsake. 
48. Paint that one wall that you’ve been dying to paint since you moved in – This might seem oddly specific but is just a simple way to add a little color to your life. 
49. Make a photo collage – This helps develop creativity and independence. 
50. Last but not least, choreograph a dance – let loose and take time to move around to your favorite song. By doing this you can improve your flexibility and it improves you mood. 

And there you have it, folks. Instead of sitting inside, scrolling on Instagram, get out there and try some new things. Who knows? Maybe it’ll become a new adventure.