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Things to do instead of scrolling

Most lists like this give you the same fifty entries whether you have five minutes or an hour, whether you’re into fitness or gardening. That’s backwards - the thing that actually gets you off your phone is an idea that fits the time you have right now and something you already care about.

Pick a time window and an interest below to get a real suggestion, pulled from the same activity catalog behind the Instead app. No account, no download required to use it here.

Get an idea sized to your time

60 real activities across 5 interests and 4 time windows — pick two, get one.

How much time do you have?

What are you interested in?

30-minute activities · Creative activities

Paint a piece of fruit

Place one apple, orange, or banana in front of you and paint its shape and shadow. The quick result can feel satisfying because your attention becomes visible.

More creative activities

Browse by how much time you have

5-minute activities

Quick things to do instead of scrolling when you only have a few minutes.

· Do gentle neck rolls

· Roll out your shoulders

· Do a doorway chest stretch

See all 5-minute activities

15-minute activities

Activity ideas that fit into a short break away from your phone.

· Do 15 push-ups

· Do 23 bodyweight squats

· Do 15 lunges

See all 15-minute activities

30-minute activities

Things to do instead when you have half an hour to spend.

· Run a living room circuit

· Try a chair workout

· Try a no-equipment workout

See all 30-minute activities

60-minute activities

Activity ideas sized for a full hour of free time.

· Do a dumbbell full-body session

· Work through a machine circuit

· Do a proper warm-up first

See all 60-minute activities

Browse by what you’re into

Creative activities

Things to do instead of scrolling that involve making something.

· Listen to one song, fully

· List three good things

· Follow the bassline in a song

See all creative activities

Fitness activities

Activity ideas that get you moving instead of scrolling.

· Do gentle neck rolls

· Roll out your shoulders

· Do a doorway chest stretch

See all fitness activities

Learning activities

Things to do instead of scrolling that teach you something new.

· Practice the order of the planets

· Label five objects around you

· Check the current moon phase

See all learning activities

Social activities

Activity ideas for spending time with other people instead of your phone.

· Thank someone, specifically

· Send a gratitude text

· Notice someone's invisible work

See all social activities

Outdoor activities

Things to do instead of scrolling that get you outside.

· Look up at the night sky

· Watch the moon for a minute

· Identify one constellation

See all outdoor activities

Skip the picking entirely

On Android, Instead reads your screen time automatically and matches it against everything you’re into — no dropdowns, no typing. It’s the same recommendation catalog behind this page, running every time you open the app.

Get it on Google Play

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