scrolling is not a hobby, you need to touch grass

finding hobbies in adulthood!! things that bring us joy that don't involve screens! put your phone down, i'm begging you!

happy you’re here

hello hello my sunshine angel babies!! and welcome BACK to yet another edition of happy you’re here. this week is all about hobbies. doing more things that bring you joy. stringing together happy days that improve your quality of life.

and most importantly - getting off of your phone!!!

why is it so hard to stop scrolling?

the doom scroll. we’ve all done it. claiming that you’ll only scroll for a few minutes, then boom, 2 hours goes by. how does it happen? and more importantly, how can we stop it?’

doom scrolling is an avoidance tactic.

there is either an unsavory task or feeling that you are avoiding through scrolling. maybe it’s as simple as putting away your laundry, or an unmet need, or something deeper like an anxiety or insecurity you are trying to gain control over.

so of course, with our phone so easily accessible, and all the content we could ever want in the palm of our hands, it feels like a good distraction in the moment. but the cost of scrolling is our time, our dopamine receptors, our short term memory, and our life. look at your screen time (don’t worry, this is a self-call out too) (mine is anywhere from 5-7 hours, oof) and think of everything you could’ve done with that time.

so, now that we understand it, how do we break the cycle?

here are four things that help me whenever i catch myself in the doom scroll cycle, and maybe they can help you too!! :

1. the content isn’t going anywhere. yes, technically with the algorithm, this specific order of videos won’t happen again. BUT the videos themselves are not going anywhere, if you are still thinking about it tomorrow, you can find it.

2. list the 5 videos you just watched. what were they about? did you like them? odds are, you can’t. our brains are scrolling, looking for a quick dopamine hit, and becoming addicted to this short form content.

3. the apps you use are in charge of the content you consume. next time you find yourself scrolling, ask yourself, do you really like the stuff you’re watching? or are you just stuck in the loop of like and scroll like and scroll, over and over again. the algorithm has power over your attention. it dictates what comes next. the only autonomy you have in this, is exiting the app.

4. get back into your body. i know we’ve all seen them, the screen time reminder videos that pop up on our feeds. reminding us to be present, to take a break, basically telling us that we’ve been on the app for an unhealthy amount of time. those cause you to break out of the haze that doom scrolling puts us in. it forces us back into our body and (at least for me) makes me stop scrolling!! so every so often, take a few deep breaths, sit up for a second, get in touch with your body and see if you’re hungry or thirsty or tired, or even need to pee and didn’t realize it. see what your body needs and tend to it.

things to do instead of scrolling!!!!! aka HOBBIES!

finding hobbies in adulthood is tricky, if you read my latest essay, your perfectionism is delaying your progress, it touched on complications of starting new hobbies and skills (especially if you’re a perfectionist like myself) and the fear that comes along with it

your perfectionism is delaying your progress

it can feel daunting and even a bit lonely. that is ok! this is normal! this is human!!!! the decision fatigue can cause our brains to be so overwhelmed that we avoid it, and pick up our phones anyways. i’m here to provide some accessible, easy to get into alternatives/hobbies, that you can do in place of scrolling.

i’ll start with the things i personally do at the moment, then follow with other fun ones that i want to try!!! (note: not all of these are considered “hobbies” but are just great alternatives to doom scrolling!!!)

• reading - i have a kindle paper white and it is a game changer. but i also am a biggggg fan of a paperback book and just getting lost in fun fictional universes

• crafting of literally any kind. currently: shrinky dinks, keychain/bag charm making, scrapbooking, junk journaling

• SNAIL MAIL. i love sending my loved ones silly little post cards

• reading substack essays, this app has changed me. whenever i have a free moment, i open substack, scroll the feed, and pick a random post/essay that interests me!

• swimming! i am very lucky to live in Hawaii and have direct immediate access to warm ocean water so this is definitely a harder to come by hobby but if you are in an area that you can - take advantage of it!!

• writing! i write on substack, i have an anthology of poems i’m working on, i write lots of mental-health short essays and speeches, all sorts of writing!!

now yes, a few of these do involve a screen of some sorts, but i’m focusing on stopping my doom scrolling habits then i’ll get around to my screen time. let me be

Mt. Pilatus, Switzerland

other inspo for you!

1. make mood boards, printed or digital! pinterest is always a great starting point

2. any sort of craft

   1. air dry clay - make photo stands, trinket dishes, plates/bowls/mugs, ring holders, bag charms, the possibilities are endless!

   2. scrapbooking

   3. junk journaling

   4. jewelry making

   5. keychains / shrinky dinks / car charms

   6. painting

   7. coloring books!! both digital and hard copy options

3. reading

4. creative writing

5. learn how to code

6. baking/cooking

7. learn a language

8. garden!

9. movement of any kind

   1. hiking

   2. running

   3. walking

   4. lifting

   5. calisthenics

   6. paddleboarding

   7. kayaking

the options are endless, but don’t let this overwhelm you! start small, pick a category of hobbies (sport, craft, food, movement) and decide from there! remember - this is supposed to be fun!!

maybe this is the whole point

maybe life isn’t about finding a higher meaning or a purpose, maybe its about being a good person, finding people you love, and simply enjoying your time while you have it.

don’t overcomplicate joy.

thank you for reading this wednesday’s edition of happy you’re here. !!! i hope you loved it, i hope it inspires you, i hope it brought some value or joy to your day :D

and as always

i’m happy you’re here.

xoxoxoxox

byeeeeeee

soph