In the winter of 2024, Rachel Martin realized she was spending a significant amount of her free time in front of screens. “I struggled to identify hobbies or activities that allowed me to unplug from the digital world,” she shared.
Between watching television, playing video games, and engaging in digital art, the 33-year-old Martin sometimes found herself staring at screens for over 12 hours a day. She desired a more analog pursuit.
After experimenting with various options, she discovered journaling with fountain pens and specialty inks. “It’s a really enjoyable tactile experience,” she noted, and it became social when she began attending fountain pen meetups in Sydney, Australia.
“This was something I never expected to enjoy,” she said, “but it has significantly helped me reduce my screen time.” Martin’s motivation to reduce device usage was fueled by her chronic migraines, which screens exacerbate. Nevertheless, many people share her goal.
Taking up a new hobby can effectively provide a break from screens. (Martin is even considering selling her TV.) Moreover, engaging in enjoyable activities can alleviate stress and enhance mental and physical health, according to research.
However, finding a sustainable screen-free hobby can be challenging. Here are some tips to help you get started:
A Variety of Enjoyable Activities is Beneficial
Many people feel pressure to discover the “perfect” hobby; however, Sarah Pressman, a psychological science professor at the University of California, Irvine, asserts that this ideal doesn’t exist. “Engaging in a variety of small enjoyable activities—like a bit of pickleball, trying a new recipe, chatting with a friend over coffee, or tending to your garden—can positively affect your mood and health,” she explained. Rather than striving for the perfect pastime, simply ask yourself, ‘What brings me joy today?’
Furthermore, hobbies don’t have to occupy hours of your time to be beneficial, according to Matthew Zawadzki, an associate professor at the University of California, Merced. Start with small activities that can be fulfilling in just 20, 10, or even 5 minutes. “We should embrace small bouts of leisure,” he emphasized, especially considering the many demands on our time. A hobby may not overhaul your life, but it can certainly refresh your current hour,” Zawadzki added.
Explore Various Activities
Broaden your horizons and try different activities. “Experiment with a few hobbies for about 30 minutes each and gauge how they make you feel,” Pressman suggested, likening it to dating. You might need several first dates before anything meaningful develops. Reflect on childhood activities that could be adapted for adult enjoyment, or identify things that cause you to lose track of time.
It may also be worth considering what you feel is lacking in your daily routine, Zawadzki noted. If you’ve been sedentary, try a new exercise. If you need a mental break, dive into a captivating book. For social fulfillment, join a club or volunteer. If you want to unleash your creativity, grab a paintbrush. “Being intentional about how you spend your time is key,” Zawadzki concluded.
Seek Recommendations
Finding new hobbies can be difficult, so don’t hesitate to ask for help. Just as you might request a book or movie recommendation, ask friends or family for suggestions based on your interests, while considering any financial, time, or space restrictions you may have.
Make Hobbies Easily Accessible
If you’re accustomed to spending your evenings watching TV, transitioning to new hobbies can be challenging, even once you’ve identified rewarding activities. “Screens are incredibly convenient,” noted Gabriela Tonietto, an associate professor of marketing at Rutgers Business School. To circumvent distractions, keep your sketchpad or crossword puzzle visible and transition from work or dinner into hobby time without getting sidetracked by screens.
Establishing specific goals (e.g., “I will read for an hour before sleeping” instead of “I want to limit screen time”), setting aside dedicated time for your hobby, and finding a partner for accountability can all enhance your commitment to your new pastime, Tonietto recommended.
Embrace Screen Time When Needed
Screen time is not inherently detrimental, Zawadzki noted. Watching a movie with family can foster bonding, especially if it leads to discussion afterward, and engaging with an entertaining show while exercising may boost motivation. “Any activity has the potential to be positive,” he advised, suggesting that it’s important to balance screen time with your overall goals, including setting limits. So, don’t be hard on yourself if you struggle to eliminate screen habits completely; they can have their merits as well. Tonietto’s research indicates that viewing leisure time as wasteful can hinder enjoyment and benefits. “The first step is genuinely experiencing positivity in your activities,” Tonietto emphasized, leading to increased relaxation, reduced stress, and greater happiness.
