During the winter of 2024, Rachel Martin made a surprising discovery about her daily routine: she was spending a significant amount of her free time glued to screens. "I couldn’t really think of hobbies or activities that provided a break from the digital world," she confessed. With interests that included watching television, playing video games, and creating digital art, Martin, 33, often found herself staring at screens for over 12 hours a day. This realization sparked her desire for an analog alternative.
After some experimentation, Martin stumbled upon a captivating new hobby: journaling with fountain pens and specialty inks. "It’s quite a cool tactile experience," she shared. This hobby unexpectedly became a social outlet as she began attending meetups for fountain pen enthusiasts in her hometown of Sydney, Australia. “It’s something that I definitely didn’t expect to love,” she added, “but it has really helped me go (mostly) screen-free.”
For Martin, avoiding screens wasn't just a preference; it was a necessity due to her chronic migraines, which are triggered by excessive screen time. However, her quest for a screen-free lifestyle resonates with many others who seek to escape the digital realm. Embracing a new hobby can be an effective way to take a break from screens, and Martin is even considering selling her TV to further reduce her screen exposure. Research indicates that engaging in enjoyable pastimes can also lead to reduced stress and improved mental and physical health.
Finding a screen-free hobby that resonates with you can be more challenging than it seems. Here are some strategies to help you discover fulfilling activities that can enhance your life:
Many individuals feel pressured to find the "perfect" hobby that will optimize their leisure time, but according to Sarah Pressman, a professor of psychological science at the University of California, Irvine, there is no such thing. "Having a mix of small enjoyable activities—like playing pickleball, trying new recipes, chatting with friends over coffee, or spending time in your garden—can accumulate to positively affect your mood and health," she explained. Instead of fixating on finding the ideal pastime, ask yourself, "What brings me a little joy today?"
Hobbies don’t have to consume hours to be beneficial. Matthew Zawadzki, an associate professor of psychological sciences at the University of California, Merced, suggests starting small. Think about activities that can be fulfilling in just 20, 10, or even five minutes. "We really need to embrace small engagements with our leisure," he stated. A hobby may not completely transform your life, but it can significantly enhance your next hour.
Consider casting a wide net when exploring new hobbies. "Test out a few activities for 30 minutes each and notice how they make you feel," Pressman advised. Think of it like dating; you may need to go on a few 'first dates' before finding your perfect match. Reflect on activities you loved as a child and how they might be adapted for adulthood. Additionally, consider what you feel is lacking in your daily routine. If you need physical activity, try a new fitness class; if you crave creativity, pick up a paintbrush.
It can be challenging to envision beyond your current hobbies, so don’t hesitate to ask for suggestions. Just as you would seek book or movie recommendations from friends, ask your loved ones what activities they think would suit your interests. Be sure to communicate any constraints regarding time, finances, or space.
Transitioning from screen time to engaging in a new hobby can be difficult, especially if you’re accustomed to spending your evenings in front of the TV. Gabriela Tonietto, an associate professor of marketing at Rutgers Business School, emphasizes that screens are easy to access. To combat this, keep your sketchpad or crossword puzzle visible rather than tucked away. Flow directly from work or dinner into your hobby to avoid distractions from screens.
Instead of vague intentions like, "I want to reduce screen time," set specific goals such as, "I will read for an hour before bed." Carving out designated time for your activities and enlisting a hobby buddy for accountability can significantly enhance your commitment to your new pastime.
Finally, it’s important to understand that screen time isn’t inherently negative. Zawadzki notes that watching a movie with family can foster bonding, and catching up on a favorite show while exercising can motivate you to stay active. "Any kind of activity has the potential to be positive," he said. The key is to find a balance and recognize the benefits of both screen-based and screen-free hobbies. Tonietto’s research suggests that viewing leisure time as wasteful can diminish its enjoyment and benefits. "Step one is to genuinely experience positivity when engaging in these activities, which leads to feeling relaxed, less stressed, and happier," she concluded.
By proactively seeking out enjoyable screen-free hobbies, you can enhance your well-being and enjoy a more balanced lifestyle away from the digital distractions of modern life.
