10 Relaxing Things to Do Instead of Scrolling Before Bed
Bedtime & Evening Routines
The easiest way to stop scrolling before bed is to replace it with something just as easy but calmer: reading, a warm drink, gentle stretching, a puzzle or a few lines in a notebook. Here are ten relaxing things to do instead, and a few tips for making the change stick.
Quick answer
Put your phone on charge in another room, keep one calm activity within easy reach, and start with just ten minutes. It is easier to swap a habit than to remove one.
Why swap scrolling?
Scrolling is easy, which is exactly why it is tempting at the end of a long day. Many people find that it keeps their mind busy and makes it harder to wind down. The goal is not to be strict. It is to give yourself a more relaxing option that is just as easy to reach for.
10 relaxing things to do instead
1. Read a few pages
A paperback or an e-reader with the backlight low is a classic. Even five pages count.
2. Make a warm, caffeine-free drink
The making of it is part of the wind-down.
3. Stretch gently
Slow neck, shoulder and back stretches can feel lovely at the end of the day.
4. Write in a notebook
Jot down tomorrow's tasks or three good things from today.
5. Do a puzzle
A jigsaw, crossword or word search keeps your hands and mind gently busy.
6. Listen to something calm
A quiet playlist, a radio programme or an audiobook with a sleep timer.
7. Take a warm bath or shower
Warm, rather than very hot, is a comfortable choice.
8. Prepare for tomorrow
Set out clothes, pack your bag, and make the morning easier.
9. Do a small craft
Knitting, colouring or sewing are soothing and repetitive.
10. Chat with someone in the room
Or phone a friend for a short, cheerful catch-up, earlier in the evening if possible.
Tips to make the switch stick
- Charge your phone outside the bedroom
- Leave your book or puzzle where your phone usually sits
- Set a gentle alarm or reminder for when your screen time ends
- Start with ten minutes and build up
- Be kind to yourself on the nights it does not work
For a full plan, see how to create a screen-free evening routine, or read the 7 things you should stop doing before bed.
Common mistakes
- Going cold turkey. Swap gradually.
- Keeping your phone beside you. Distance makes the habit easier to break.
- Choosing something too ambitious. A calm, easy activity is more likely to last.
A note on your health
This article offers general lifestyle information, not medical advice. If you have trouble sleeping for several weeks, please speak to your GP or another qualified healthcare professional.
Frequently asked questions
How long before bed should I stop scrolling?
Many people aim for 30 to 60 minutes. Start with whatever feels achievable.
What if I use my phone for an alarm?
A simple alarm clock can take over, so your phone can stay in another room.
Is reading on a tablet okay?
Some people prefer paper for evenings. If you use a screen, keep the brightness low.
Final thoughts
Swap one scroll for one calm activity tonight. Small changes add up.
You may also like the 30-minute evening routine.