Breaking the Doomscrolling Habit: How Mindful Hobbies Can Help
It’s a familiar picture for many of us: after a long day at work, we find ourselves glued to the couch, phone in hand. Maybe even for hours at a time. What starts as a way to mentally unwind or catch up on the news quickly becomes hours spent compulsively “doomscrolling” – the act of spending an excessive amount of time on social media scrolling through overwhelmingly negative content.
The Dangers of Doomscrolling
While it might feel like doomscrolling helps you to stay informed, research shows that this habit often results in considerable psychological distress. This ultimately leads to lower mental wellbeing, poorer life satisfaction, and reduced engagement at work.
The Benefits of Mindful Hobbies
The good news is that there are many ways to break this bad habit – and one way people have successfully replaced time on their phones is with a hobby.
By making a conscious decision to change a habit – such as picking up your phone and doomscrolling for hours – you can replace it with one that’s more fulfilling.
The Power of Mindful Hobbies
Having an after-work hobby is linked to better wellbeing and may play a part in reducing work-related stress. Creative activities in particular are known to encourage a sense of personal fulfillment through developing new skills. Personal fulfillment is important for emotional resilience.
Why Mindful Hobbies Matter
Some of the most beneficial hobbies to try in order to break your doomscrolling habit are those that encourage mindfulness. Doing a hobby mindfully simply means paying attention to what you’re doing and being in the moment – whether that’s colouring, knitting or sewing.
How Mindful Hobbies Can Help
Here are just a few ways that mindful hobbies can help you break your doomscrolling habit.
1. They Hold Positive Attention
When you’re focused on a craft, your hands are busy, so you’ll be too engaged to reach for your phone. Creative hobbies that require attention, such as knitting or colouring, can also act as a “flow activity” where you lose track of time and feel fully immersed in what you’re doing. This can be a great antidote to losing hours doomscrolling.
2. They’re Calming
Many people who have a creative hobby say the physical repetitive actions are meditative and calming.
3. They Provide a Sense of Achievement
Doomscrolling can leave people feeling a loss of control, whereas mindful hobbies provide a sense of control along with tangible results: a colourful drawing, a knitted scarf or perhaps an embroidered trinket.
4. They Reduce Stress and Anxiety
Mindful crafting offers a break from ruminating. Just ten minutes of regular mindful colouring – at least three times a week for two weeks – can reduce stress, anxiety, and feelings of low mood, alongside improving quality of life.
5. They Offer a Sense of Belonging
By engaging in a new hobby, you also join a community of people with similar interests. This opens you up to more positive social interactions, and a sense of belonging is linked to better wellbeing.
Choosing the Right Hobby
Activities such as colouring, knitting, sewing, and crochet are a good place to start as they involve repetitive, soothing movements along with a sense of achievement. Of course, you should choose a hobby you think you’ll enjoy, as you won’t build new habits doing activities you don’t want to do.
Conclusion
Breaking your doomscrolling habit doesn’t mean you have to abandon social media entirely. But swapping scrolling for mindful hobbies in your free time allows you to set meaningful boundaries and build positive habits. By prioritizing your wellbeing and engaging with information in a balanced way, your brain gets a “mental break” from all the negative content.
FAQs
Q: How do I choose a mindful hobby?
A: Choose a hobby you think you’ll enjoy, and consider activities that involve repetitive, soothing movements.
Q: How much time should I dedicate to my hobby?
A: Start with 10-20 minutes a day and gradually increase the time as you become more comfortable with the activity.
Q: Can I do a mindful hobby online?
A: Yes, there are many online resources and communities for various mindful hobbies. However, it’s recommended to set boundaries around phone use and engage in offline activities to fully disconnect.
Q: How long does it take to see the benefits of a mindful hobby?
A: You may start to notice the benefits of a mindful hobby within a few weeks, but it can take several months to see the full effects on your wellbeing and mental health.
