Rediscovering Screen-Free Hobbies: A Path to Wellness

In the winter of 2024, Rachel Martin discovered a startling truth about her lifestyle: she was spending the majority of her free time in front of screens. “I couldn’t really think of hobbies that took a break from the digital world,” she reflected. Her days were filled with activities like watching TV, gaming, and creating digital art, sometimes tallying over 12 hours of screen exposure.

Yearning for an analog experience, Martin began journaling with fountain pens and specialty inks. “It’s quite a cool tactile experience,” she said, noting how it sparked a sense of community when she started attending local meetups for fountain pen aficionados in Sydney, Australia. “It’s something I didn’t expect to love, but it truly helped me go (mostly) screen-free.”

For Martin, avoiding devices was driven not only by preference but also necessity; chronic migraines are triggered by screen exposure. However, her experience resonates with many others seeking to limit screen time. Engaging in new hobbies not only offers a break from the digital world but can also reduce stress and enhance mental and physical health, according to various studies.

The Quest for Screen-Free Hobbies

Finding a fulfilling, screen-free hobby can be challenging, but it’s an essential step towards a more balanced lifestyle. As you embark on this journey, consider adopting a mix of enjoyable activities rather than stressing over finding the perfect one. Sarah Pressman, a psychological science professor at UC Irvine, asserts, “A blend of small enjoyable activities—like cooking or gardening—can significantly uplift your mood and well-being.”

Small Engagements Matter

Matthew Zawadzki, an associate professor at UC Merced, emphasizes that hobbies don’t need to take up hours. Begin small by identifying activities that can be satisfying even in short bursts—whether it’s 5, 10, or 20 minutes. “These might not change your life, but they can reset your mood for the next hour,” he explains.

Explore a Variety of Activities

When searching for the right hobby, don’t hesitate to cast a wide net. “Try different activities for about 30 minutes each,” Pressman advises. Remember, you might need to do a bit of ‘dating’—experimenting with various options to find the right fit. Reflect on childhood interests or activities that make time slip away.

Seek Recommendations

Sometimes, it’s tough to think outside your existing routine. Reach out to friends and family for suggestions that resonate with your interests and preferences. Ensure they’re mindful of any constraints—be it financial, time, or space—as this can aid in selecting suitable activities.

Make Hobbies Easily Accessible

Transitioning away from screen time can be challenging, especially if you’re used to digital distractions. Gabriela Tonietto, a marketing associate professor at Rutgers Business School, stresses the importance of keeping your chosen activities visible and easily accessible. Place a sketchpad or puzzle in plain sight to encourage engagement, and aim to transition directly from work or meals to your hobby time to avoid digital distractions.

Don’t Be Too Hard on Yourself

While reducing screen time is beneficial, it’s essential to recognize that screens aren’t inherently negative. Engaging in a family movie night can foster bonding, while watching shows during workouts can motivate exercise. Zawadzki notes that any activity has the potential to be positive. The key lies in how you approach your screen time and setting limits when necessary. Embrace the enjoyment of leisure activities to enhance relaxation and happiness in your life.