30 things to do when you’re bored (that are actually good for you)

If you find yourself doom-scrolling or binge-watching whenever you’re bored, put down the smartphone or remote and read on. It may be tempting to turn to tech when it feels like there’s nothing else going on, but with too much screen time taking a toll on everything from our mental health to eyesight, there are plenty of reasons to look elsewhere for entertainment. Here are some suggested activities (that are actually good for you!) next time you’re not sure what to do.

1. Do some writing. Jot your thoughts down in a journal or diary — but instead of a computer, use good old-fashioned pen and paper, which is better for memory and learning than typing, according to recent research.

2. Crack open a good book. Fewer Americans are reading books, but immersing yourself in the written word isn’t just a great form of escape. It also has a host of health benefits — including keeping your memory and critical thinking skills sharp, lowering heart rate, reducing stress and improving sleep.

3. Knit something cozy. The old saying goes that idle hands are the devil’s workshop. So whenever your fingers are itching to scroll on social media, try keeping them busy with a fun creative activity like knitting; it’s entertaining, yet doesn’t demand too much of your attention. (Bonus: Free sweaters!)

4. Confront your DOOM piles. If you’re bored, take it as a sign that the time has finally come to tackle some of those organizational projects you’ve been putting off — like deconstructing and sorting your DOOM piles.

5. Go for a walk. Whether you walk fast or slow, on a treadmill or in the woods, take a long meandering ramble or a quick 5-minute jaunt, walking feels good and is good for you. Period.

6. Reconnect with your spouse or partner. It can be easy to take each other for granted during the daily grind. If you and your partner are bored on the couch, get comfy and ask each other some of these 70 questions to help form a deeper romantic bond. Or get busy planning a date night.

7. Transcribe old documents. Are you a history buff? Can you read cursive? If so, the National Archives wants YOU! Use your free time to read through historical documents from the 18th and 19th centuries and transcribe them — and you can do it all from home in your PJs. Sign up here.

8. Get involved in local politics. Whether you’re elated or disappointed by the outcomes of the recent election, real change starts from the grassroots. See what popular movements you can join or help build in your own community.

9. Take a long bath. Soaking in hot water can improve blood circulation and reduce stress and anxiety. Any tub will do, but ambiance and scented candles are encouraged.

10. Challenge yourself with a crossword puzzle or other brain-healthy game. Crosswords and math puzzles like Sudoku are great for the aging brain.

11. Listen to music. In addition to being enjoyable, listening to your favorite tunes has a host of health benefits — including acting as a stimulant for getting psyched up and as a stress reliever for reducing anxiety.

12. Do a little dance. You don’t need a dance floor or professional-level skills to get some joy out of moving to your favorite music. Studies show dancing is one of the best forms of exercise for reducing depression (even better than walking!) — especially for Parkinson’s patients.

13. Sing your heart out. Whether it's a solo in the shower or communing with a choir, singing supports a sense of well-being.

14. Clean up your home. It may sound like a chore, but cleaning doesn’t just dust the literal cobwebs away; it’s also a great way to clear your head and leaves you with a sense of accomplishment.

15. Try 'junk journaling.' Turn everyday mementos into unique collage art with this fun form of scrapbooking.

16. Bake something. There’s a special satisfaction that derives from enjoying a sweet treat you made yourself. Grab your apron and create something tasty on your own — or take a cue from The Great British Baking Show and experience the joy of baking with a buddy.

17. Brush up on your basic life skills. Gen Z doesn’t know how to change a lightbulb (gasp!). But how many essential life skills are you lacking? It’s never too late to brush up on the basics, like how to sew a button, change a tire or fix a leaky faucet.

18. Look up. Late-night boredom? Instead of looking down at your phone, poke your head outside and look up. Stargazing and experiencing astronomical events are great for rediscovering a sense of awe in the everyday.

19. Eat a healthy snack. Eating just because you’re bored is of course a bad thing. But if you get the urge to nosh, make sure the snack you reach for is a healthy one — like yogurt, nuts or edamame.

20. Paint. Unleash your inner Picasso. Creating art — no matter how rudimentary — is good for the soul and may even help you live longer. Unsure how to get started? Check out these simple Watercolor 101 tips.

21. Finish your taxes (sorry!). OK, so this is definitely a less fun option, but don’t forget that tax day is April 15. Experts warn that procrastination — which is bad for your health, by the way — can exacerbate financial anxiety. If you’re bored, why not just get your taxes (or whatever other administrative stuff you’ve been putting off) out of the way?

22. Spruce up your living space. You don’t need to go crazy with redecorating — a little goes a long way to make your home feel refreshed. Maybe try tackling that blank empty wall that’s been staring at you, waiting to be beautified, or check out these inexpensive decorating tips.

23. Find local volunteer opportunities. You won’t just be helping others in your community. Doing good for others also combats loneliness, increases social support and may even support healthier biological function.

24. Call someone you love. Call your mom! She’d love to hear from you. Or phone a friend you haven’t chatted with in a while. The conversation doesn’t need to be deep or life-changing; just yapping about nothing in particular can be fun and fulfilling.

25. Meditate. Sitting quietly and clearing your mind is a lot harder than it sounds, but the benefits are undisputed.

26. Do something nice for someone. It can be someone you care about or a total stranger, but random acts of kindness not only make someone else’s day — they make you feel good too, so look for little opportunities to make another person smile. Here are a few ideas.

27. Cultivate your green thumb. Digging in the dirt and helping things grow does wonders for your well-being. You don’t need a sprawling garden; even caring for a few plants can give you that sense of joy and accomplishment — especially if it helps you get outside.

28. Go somewhere you’ve never been before. Escape the monotony of everyday life and go someplace new — like a park, museum or cool local landmark you’ve been meaning to check out. Or just hop in your car and see where the day takes you; being spontaneous is good for you!

29. Take a nap. Don’t feel guilty. Naps not only feel amazing, they also help you recharge, fill in sleep gaps and may even keep your brain healthy as you age.

30. Get a hobby. Try out different activities until you find something you love that you can keep returning to whenever you’re bored.

What’s your favorite screen-free thing to do when you’re bored? Share your tried-and-true anti-boredom tips in the comments below.