During the winter of 2024, Rachel Martin came to a startling realization: She spent most of her free time staring at screens.
With pastimes like watching television, playing video games and creating digital art, Martin, 33, sometimes spent more than 12 hours per day looking at screens.
Adopting a new hobby can be an effective way to get a break from screens.
“Screens are so easy,” said Gabriela Tonietto, an associate professor of marketing at Rutgers Business School who has studied leisure time.
…but don’t beat yourself up if the screens sometimes win Screen time isn’t inherently bad, Zawadzki said.
In the winter of 2024, Rachel Martin made the shocking discovery that she was spending most of her leisure time looking at screens. “I was unable to come up with any pastimes or activities that separated me from the digital world,” she remarked.
Martin, 33, occasionally looked at screens for more than 12 hours every day while engaging in hobbies like playing video games, watching television, and making digital art. An analog alternative was something she yearned for.
She finally discovered one after some trial and error: journaling with specialty inks and fountain pens. She remarked, “It’s quite a cool tactile experience,” which unpredictably became social when she began going to fountain pen enthusiast meetups in Sydney, Australia.
“I definitely didn’t expect to love it,” she said, adding that it truly did help her go (mostly) screen-free. “”.
Many people share Martin’s desire to avoid electronics, but she had additional motivation because screens trigger her chronic migraines.
A good way to take a break from screens is to take up a new hobby. Martin even contemplates selling her television. Furthermore, research indicates that engaging in enjoyable activities can lower stress and enhance both mental and physical health.
However, it can be difficult to find a screen-free pastime that you enjoy. This is the place to begin.
A variety of fun things is acceptable.
Some people feel under pressure to find the “perfect” pastime that will maximize their free time, but according to Sarah Pressman, a psychologist and leisure time expert at the University of California, Irvine, there is no such thing.
“A combination of small, enjoyable activities, such as cooking something new, playing pickleball, having coffee with a friend, or spending time in your garden, can have a cumulative effect on your mood and health,” she said. Therefore, instead of putting pressure on yourself to discover the ideal hobby, simply ask yourself, “What makes me happy today?”.
In the same way, hobbies don’t need to take up a lot of time in order to be useful, according to Matthew Zawadzki, an associate professor of psychological sciences at the University of California, Merced and hobby researcher.
Consider activities that would be rewarding for 20 minutes, 10 minutes, or even 5 minutes at a time to start small.
“With so many other demands on our time, we really need to embrace small engagements with our leisure,” he stated.
According to Zawadzki, a hobby might not completely change your life, but it will “reset the next hour.”.
Experiment a lot.
Put out a broad net.
Pressman advised, “Test out a few activities for 30 minutes each and just notice how they make you feel.”. Consider it akin to dating. It might take several first dates before you find your soul mate. “.”.
According to her, consider how childhood hobbies could be modified for adulthood or activities that cause you to lose track of time.
According to Zawadzki, it can also be beneficial to think about what you’re lacking or would like to have more of in your everyday routine. Try a new fitness activity if you feel too sedentary. Get a gripping book if you need to escape your thoughts. Join a group or volunteer if you lack social connections. Pick up a paintbrush if you haven’t done anything creative in a long time.
Zawadzki stated, “It’s about using your time more purposefully.”.
Ask for suggestions.
Zawadzki remarked, “It’s difficult to look beyond what we do now.”. Therefore, contract out your search.
As you would ask a friend for a book or movie recommendation, ask your loved ones what kinds of activities they think someone with your interests and preferences would enjoy. Make sure they understand any time, money, or space restrictions as well.
Make your pastimes as accessible as your screen time.
Even after discovering a fulfilling hobby, it can be challenging to find new uses for those hours if you’re accustomed to spending your evenings in front of the TV.
After studying leisure time, Gabriela Tonietto, an associate professor of marketing at Rutgers Business School, said, “Screens are so easy.”.
Therefore, instead of putting your sketchbook or crossword puzzle away as Pressman advised, keep it visible and move straight from work or dinner into your hobby time before you are distracted by screens.
According to Tonietto, sticking to your hobby can be facilitated by setting clear objectives (such as “I want to reduce screen time,” but also “I will read for an hour before bed”), allocating a specific time for your activity, and enlisting a hobby buddy to hold you accountable.
Don’t be too hard on yourself, though, if the screens do win occasionally.
According to Zawadzki, screen time isn’t always harmful. Watching a juicy TV show on the treadmill can encourage you to work out, and watching a movie with your family can strengthen bonds, especially if you discuss it afterwards.
“Any activity has the potential to be beneficial,” he stated. You must limit the amount of time you spend vegging out and “optimize it a little bit to serve your goals.”.
If you are unable to completely give up your screen-based hobbies, don’t be too hard on yourself. They might also offer some advantages, and acknowledging them is half the fight. According to Tonietto’s research, leisure time can become less pleasurable and useful if it is perceived as wasteful.
According to Tonietto, “the first step is truly feeling that positivity when you participate in these activities.”. “That has the effect of making you feel happier, less stressed, and more at ease. “.”.
