For many people, moments of boredom are the only trigger needed to take one’s phone and start scrolling. But, if you can identify what is causing the urge to take out your phone before doing so, then you have a great opportunity for self-improvement. Instead of turning to your device, choose an alternative activity.

Below are a few activities you can do instead of scrolling that are more healthy, more pleasant, and more rewarding.

Practice Mindfulness

Take a few moments to do nothing. Sit in silence. Take a few deep breaths. Observe and take in your surroundings. At first, it may feel weird, but you’ll get the hang of sitting and being mindful soon enough.

Read a Book

Turning pages is much more rewarding than scrolling through your social media feed. Knowing this, try bringing a book everywhere you go. Whenever you have a free moment, take out your book and start reading.

Strike up a Conversation

If you’re in the presence of a friend or a loved one, talk to them! If you’re alone, strike up a conversation with a stranger. You’ll feel more of a human connection in a 1-minute conversation about the weather than if you had spent five minutes scrolling on Twitter.

Go for a Walk

Take a few minutes to go on a brief walk. Whether it’s outside or not, moving your body is both relaxing and energizing.

Tidy-Up

If you’re near your workspace, take some to declutter and reorganize your surroundings.

Although many people will claim that they, "have nothing better to be doing" while scrolling, it turns out that once you eliminate your phone, you’ll find that there are several better things you can be doing—anytime, anywhere.