It’s late and you’re tired. The phone is on the nightstand, and picking it up doesn’t feel like a decision. Forty minutes later you’re still on it, and you’re more awake than when you got into bed.

What can you do before bed instead of scrolling?

Choose something that takes almost no effort and has an end. Reread a few pages of a book you already love, or put on one album and listen to all of it. The twelve ideas below come from our list of 100 things to do instead of scrolling.

Why is it so hard to stop at night?

At the end of the day you’re tired, and the phone is the easiest thing in the room. It asks for nothing and it’s within reach. Most advice asks for more than that, like a whole new routine.

So the ideas here are small on purpose. Each one is about as easy as picking up the phone. For more on the habit itself, see why do I keep scrolling in bed, and how do I stop? If you stay up because it’s the only hour that’s yours, see revenge bedtime procrastination.

What can you do in bed without your phone?

Reread something you loved years ago (No. 92). You already know how it ends. A story you know asks much less of you at eleven at night than a new one does.
Open a random book to any page and read (No. 95). No bookmark.
Listen to a full album start to finish (No. 79). An album ends on its own. That helps.
Lie down and listen to your breathing (No. 7).
Stare at the ceiling and let your thoughts wander (No. 3). It sounds like nothing. It’s what the phone usually gets in the way of.
Do a five-minute gratitude reflection (No. 84). Keep a notebook by the bed and write a few lines. If you’d rather draw or make lists, No. 83 is a “no-screen” journal, and it works the same way.

What can you do before bed without screens?

Take a bath or shower with no time limit (No. 77). The phone stays out of the bathroom.
Turn off all lights and use only candles or lamplight for one evening (No. 50). Try it once and see how the evening feels.
Put on music and stretch slowly (No. 80). One song is enough to start, and it doesn’t need to look like exercise.
Dry brush or do a skincare ritual (No. 78). Both hands are busy.
Make a new drink (No. 75). A tea blend is the easy version at night.
Rearrange your nightstand (No. 44). You only do this once. Some people move the charger to another room while they’re at it.

If you’re too tired even for these, there’s a shorter list in low-energy hobbies. For a routine that gets the phone out of the bedroom, see the 15-minute evening reset. If it’s the news that keeps you up, see alternatives to doomscrolling.

What if you pick up the phone anyway?

Then you picked up the phone. It happens. Notice what you were after when you reached for it. Maybe it was company, or maybe your hands just wanted something to do. That tells you which idea to try tomorrow night.

What to do instead of scrolling, and how to make it stick explains how to match a swap to the moment.

When to get extra help

If it keeps up or feels like too much, a professional can help.

This is not medical advice. If sleep issues are persistent or severe, consider talking with a qualified professional.

Frequently asked questions

What should I do instead of scrolling in bed?

Something you can do lying down that ends by itself. Reread a book you know, or put on one album. Both are on the list above.

How do I stop scrolling at night without moving my phone to another room?

Give your hands and eyes something else first. Keep one thing on the nightstand that you’d reach for, like a book you’ve read before or a notebook. Moving the phone is one option. It isn’t the only way to start.

What can I do when I wake up in the night instead of checking my phone?

Pick the idea with the least light and the least to decide. Lie still and listen to your breathing, or sit up and look out a window for a few minutes.

About Offline.now

Offline.now offers free help with your phone habits. It starts with two questions. Your answers show your type and a first step small enough to take this week. Find your starting place.

The ideas here come from the book Offline.now: A Practical Guide to Healthy Digital Balance by Eli Singer. The book is on Amazon.