What I Do Instead of Doomscrolling (As a Mom of 3)

I used to reach for my phone constantly during small moments throughout the day. Five minutes would turn into 45, especially in nap times and in the evenings. So instead of feeling rested, I felt mentally overstimulated and emotionally flat. As a mom of 3, I started replacing doomscrolling with slower, more grounding habits that actually helped me feel better.

Quiet Things I Do Instead of Doomscrolling

• Sit outside with a coffee

• Potter in the garden

• Chat on the phone

• Stretch for 5 minutes

• Listen to a podcast while folding washing

• Create content instead of consume

Things I Do With My Kids Instead

• Playing in the backyard

• Baking

• Walking the baby while the kids bike

• Library and thrift shop trips

• Research a fun topic

• Simple craft activities

• Board games

Things That Help Me Feel Less Overwhelmed

• Tidying one small space

• Going outside without my phone

• Writing thoughts down

• Standing instead of sitting

• Putting music on instead of scrolling

• Talking to someone on the phone instead of scrolling

Low-Energy Alternatives

I tended to doomscroll when I felt tired, bored or lonely so some quick alternatives helped:

• Audiobooks

• Sitting in silence (this is needed in an overstimulating, noisy world, don’t be scared of silence)

• Coffee/Tea outside

• Slow stretches

• Watching the sunset

• Early bedtime

I don’t think phones are bad, and I still scroll sometimes too. But I’ve noticed that when I replace mindless scrolling with slower, more intentional things, I feel calmer, more present, and less overwhelmed in motherhood.

Also the ability to think clearly and create better was a bi-product of reducing doomscrolling and letting my body and mind breathe.