We’ve all been there. You pick up your phone for “just five minutes”, and suddenly an hour has slipped away as you’ve scrolled through headlines, updates and endless memes. Doomscrolling has become the default downtime activity for many of us, but it rarely leaves you feeling refreshed.

Luckily, there are plenty of tech-powered alternatives that can calm your mind, lift your mood, and help you switch off in a healthy way. Below are ten digital swaps you can try the next time you catch yourself in the scroll spiral.

1. Audiobooks and podcasts

Instead of mindlessly flicking through the news, listen to a book or a podcast instead. Audiobook platforms are overflowing with gripping novels, fascinating biographies, and calming bedtime reads. Podcasts can be equally entertaining and educational.

You can dip into a five-minute chapter while cooking or winding down for bed. Or, dive into a new topic while cleaning your home or commuting to work. It’s a nourishing way to keep your mind engaged.

The beauty of audio entertainment is that it makes multitasking feel enriching rather than draining. Whether you’re folding laundry or going for a walk, you can be whisked away to another world or learn something new along the way. From laugh-out-loud comedies to thought-provoking non-fiction, there’s plenty of audiobooks and podcasts for any mood.

2. Guided meditation apps

Meditation doesn’t have to mean sitting cross-legged in silence for hours. A five-minute guided session on a meditation app can help you reset, reduce stress, and feel more grounded. The gentle prompts help you focus on your breath and body, easing your brain out of overdrive.

Many apps also offer themed sessions for sleep, anxiety, or focus, meaning you can tailor your practice to what you need most in the moment. And if meditation feels intimidating, start small with a “mindful pause” session that simply encourages you to notice your surroundings and let go of tension.

3. Learn new skills

Short attention span? No problem. Apps offering quick, bite-sized lessons make learning surprisingly fun. Instead of passively consuming content, you’re actively building a skill that makes you feel accomplished. Even ten minutes a day adds up over weeks and months.

Want to learn a new language? Platforms like Duolingo or Babbel gamify the process, making it feel more like play than study. Interested in coding, music theory, or creative writing? There’s an app for that, too. By choosing micro-lessons, you’re swapping brain fog for brain fuel.

4. Play brain-boosting games

Gaming doesn’t have to mean hours dedicated to complicated quests. Word puzzles, sudoku, and logic challenges stimulate your brain while still offering that satisfying hit of achievement. The trick is picking games that keep you engaged—even if only for 5 minutes.

Many puzzle apps now track your progress and even adapt difficulty as you improve, which keeps things interesting. It’s like training your brain at the gym. Plus, quick five-minute games are perfect for replacing those “I’ll just check social media” gaps in your day.

5. Virtually escape into nature

When you can’t get outside, bring the outdoors in. There are countless apps and live streams that show forests, oceans, or mountain trails in real-time. Watching a gentle stream flow or birds hopping around a feeder can be surprisingly soothing for the nervous system.

Nature-based apps also often include guided relaxation or breathing exercises set against tranquil backdrops. You might not be able to teleport to a tropical island, but the next best thing is a calming window into the natural world.

6. Move your body

Instead of scrolling in bed, try a short exercise video. Fitness apps make it easy to find sessions that suit your mood—whether it’s an energising HIIT routine, a calming yoga stretch, or even a dance class that feels more like a party. You don’t need fancy equipment or a big block of time to get moving.

Exercise gives you a natural endorphin boost that scrolling can’t compete with. Even ten minutes of gentle movement can leave you feeling more energised and positive. It’s a digital choice that strengthens your body as well as your mind.

7. Create digital art or music

Let your creativity out to play. Drawing apps, beat-making tools, or doodle platforms transform your device into a studio. You don’t need to be “good” at art to enjoy it—the act of creating something is itself deeply satisfying.

Making music or art digitally also has the benefit of instant results. You can share a sketch with a friend, record a quick tune, or just save it privately as a reminder that you created something meaningful.

8. Take a virtual tour

Fancy exploring the Louvre without leaving your sofa? Museums, galleries, and even theme parks now offer virtual tours that are surprisingly immersive. They let you explore at your own pace, zooming in on famous works or wandering through historic halls.

It’s a brilliant way to enrich your downtime while still using tech. You could even make it social by “touring” alongside a friend on a video call, sharing your favourite finds in real time. Suddenly, your device becomes a gateway to the wider world.

9. Journal digitally

Journaling apps are the modern take on an old favourite. They give you a private, portable place to offload thoughts, track goals, or practise gratitude. A few minutes of typing before bed helps clear your head.

Some apps even include prompts if you’re not sure where to start—asking you to jot down one thing you’re grateful for, or what went well that day. This gentle shift towards reflection can make a big difference in your mood over time.

10. Connect with people

Instead of passively consuming endless updates, use tech to stay connected. Send a voice note to a friend, hop on a quick video chat, or play an online game together. Human connection is one of the best antidotes to feeling overwhelmed by online content.

Even a short check-in can lift not only your spirits, but also the mood of the person you reach out to. By choosing connection over consumption, you transform your device into a bridge to the people who matter most.

Final thoughts

Doomscrolling tricks us into thinking we’re staying informed or being entertained, but often it doesn’t. One good test is to challenge yourself to remember the last 10 social media posts you scrolled through.

How much do you remember about them?

How did they make you feel?

Did they enrich your scrolling experience?

By swapping mindless scrolling for purposeful, fun digital activities, you can give your brain the break it deserves. Next time your thumb hovers over that media app, try one of these alternatives instead and see how you feel.