As the new year begins, it’s the perfect time to start fresh and rethink your habits.
Instead of putting pressure on yourself to do more on top of your existing routine, consider cutting back on or swapping certain habits for healthier alternatives.
One simple yet impactful habit swap is reducing screen time and filling that space with analog hobbies.
If cutting back on screen time is on your New Year’s resolution list, these offline activities are a great place to start.
Watercolor Painting or Sketching
Hobbies like watercolor painting or sketching allow you to slow down and focus on the present moment. They require minimal supplies and offer a low-pressure way to express yourself creatively, making them easy to incorporate into your routine.
Journaling
Journaling can take many forms, depending on what works best for you. You might reflect on your day or week, practice gratitude by listing things you’re thankful for, or use your journal to set intentions and track goals for the year ahead. All you need is a notebook and a pen, making it one of the most accessible screen-free habits to start.
Reading Physical Books
Swapping phone scrolling for a paperback — even just before bed — is a simple way to reduce screen exposure. According to WebMD, “Looking at screens for up to 1.5 hours before bed reduces the natural surge of melatonin that your body produces,” which may make it harder to fall asleep. Reading a physical book instead can help your body wind down and prepare for rest.
Puzzle Books and Jigsaw Puzzles
If you love digital games like the New York Times puzzles, taking them offline can be just as satisfying. Crossword puzzles, Sudoku, logic puzzles, and jigsaw puzzles keep your brain engaged while giving your eyes a break from screens. They’re also easy to enjoy in short bursts throughout the day.
Cooking or Baking New Recipes
Cooking or baking without the distraction of phone notifications can completely change the experience. Whether you’re using a cookbook, a handwritten family recipe, or a printed blog recipe, focusing solely on the process can make time in the kitchen feel more intentional and relaxing.
Tending to Plants
Caring for houseplants or starting a small indoor garden is a calming way to bring more greenery into your space, especially during colder months. Tending to plants encourages patience and routine while offering a small sense of accomplishment as you watch them grow.
Taking Walks
January may not be the most appealing time to start a walking habit, especially in colder climates, but even a short walk outdoors can be refreshing. While listening to music or a podcast is an option, trying a walk without headphones can help you feel more present and connected to your surroundings.
Knitting, Crochet, or Embroidery
Fiber arts are ideal for reducing mindless scrolling. They keep your hands busy, can be done while chatting or listening to music, and result in something tangible you can feel proud of when finished.
Board Games and Card Games
Board games and card games are a fun way to connect with friends or family without screens. Even solo games can provide a satisfying break from digital entertainment while encouraging focus and interaction.
