Fun Read: “5,203 Things to Do Instead of Looking at Your Phone”

While browsing through my local Indie Bookshop, I found an interesting tiny book that drew my attention and interest. I have been hearing more about the effects of too much phone use during our day, so the title “5,203 Things to do Instead of Looking at Your Phone” drew me in. The book is by author Barbara Ann Kipfer, who suggests that we need to “Put down your phone, close the lid on your laptop, and get back in touch with the wonders of the world around you.”

Kipfer takes it even further by offering a diverse list of creative, mindful, and fun activities as alternatives to phone use. She provides thousands of ideas to help readers engage with the world around them instead of screen time. The book’s suggestions range from quick, easy ideas to more engaging hobbies and experiences.

Just this week, I had read an article that asked the following questions:

• Ever have trouble putting your phone down?
• Is your phone the first thing you reach for after you click your alarm off in the morning?
• Find yourself doomscrolling your precious time away?
• Soaking up the “news” on your phone just before falling asleep?

Apparently, if we answered “YES” to any of these questions, we aren’t alone. Research in 2024 continues to highlight the effects of smartphone overuse, especially when devices are the first thing we reach for upon waking. Experts suggest that checking our phones in bed can disrupt mental health, increase anxiety, and overstimulate the brain. This happens because the act of scrolling right after waking “jolts” the nervous system, engaging the body’s fight-or-flight response, which can elevate stress hormones and set an anxious tone for the day.

Stanford’s Lifestyle Medicine researchers recommend avoiding screens for at least the first hour after waking. Instead, starting the day with healthy activities-such as outdoor exposure to morning light, meditation, or physical exercise-can enhance mental well-being and cognitive function by setting a positive, calm tone. Focusing on distant objects, rather than a screen close to the face, also supports brain health and eye relaxation, as close-up screen time may contribute to eye strain and even longer-term issues with memory and emotional regulation.

In addition, studies report that excessive screen time, especially in the early morning or late at night, can interfere with sleep quality due to blue light, which delays melatonin production. Experts emphasize the need for boundaries around device use to safeguard our mental and physical health throughout the day.

I am keeping Kipfer’s book handy so that I can flip through and try some of her fun suggestions. If you are looking to reduce screen time, are wanting a new hobby, or are seeking a more balanced lifestyle, this book is for you!

I invite you to comment on whether you have tried any of Kipfer’s ideas or to let me know what you enjoy doing when you are offline!