Let’s All Stop Scrolling This Summer

In recent years, there has been a noticeable shift in how people are choosing to spend their free time. Offline hobbies and slower, more intentional activities are gaining momentum, both online and in real life.

For some, this looks like swapping Instagram for crocheting, Spotify for vinyl, or endless streaming for painting and reading. While many are making a conscious effort to disconnect, for others it can feel surprisingly difficult to switch off entirely.

In a world built on constant notifications and infinite scrolling, choosing to step back has become its own kind of quiet luxury. With that in mind, here are a few simple tips and offline activities to help you reduce screen time and reconnect with the real world this summer.

1. Read the books that inspired your favourite TV show or movie

Many of our favourite TV shows and films are adapted from books, especially in the romantic comedy genre. If you’ve ever found yourself rewatching something like Gossip Girl or Confessions of a Shopaholic, try going back to the original novels that inspired them.

It’s a fun way to see how characters and storylines shift from page to screen, and to compare what was kept, changed or left out entirely. Reading the source material can also create a great conversation starter with friends who know the show or film.

2. Listen to an album in full on your walk

Think of an artist you’ve always meant to properly listen to but never quite got around to. Instead of skipping through individual songs, try listening to an entire album from start to finish while out on a walk.

There’s something special about experiencing music the way it was originally intended, noticing how tracks flow into each other and the story the artist is trying to tell in that particular record. It turns a simple walk into something more immersive. Whether it’s a morning stroll with your dog or a sunset walk, it’s a small way to slow down and be present.

 

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3. Buy an alarm clock

While our phones can technically do everything, including wake us up, they often bring unwanted downsides into the start of our day. Notifications from emails or social media can disrupt sleep and pull you straight into stress before you’ve even properly woken up. There’s also the temptation to snooze repeatedly or immediately start scrolling, which can leave you feeling groggy and distracted.

Checking your phone first thing in the morning also causes eye strain. A simple alarm clock removes that pressure entirely; you can buy aesthetically pleasing alarms clocks! A good tip is placing it across the room as it will help you physically get out of bed, making it easier to start your morning without immediately reaching for your phone.

4. Make photo albums

Creating a photo album or scrapbook is a simple but really rewarding way to preserve memories. Whether it’s a summer you spent travelling or college memories, printing your favourite photos makes them feel more meaningful than keeping them buried in your camera roll.

You can get creative with stickers, coloured paper and handwritten notes, turning it into something personal and unique. In a world where most of our memories live in endless screenshots, having a physical collection feels special. It’s also a lovely keepsake to look back on or even pass down in the future.

5. Put time limits on your socials

It’s easy to lose track of time when scrolling social media. You might open TikTok or Instagram for “just a minute” and suddenly realise an hour has disappeared without you even remembering 5 examples of videos you watched.

If that sounds familiar, setting time limits on your apps can be a useful reset. It helps create a bit of friction between you and mindless scrolling, encouraging more intentional use. You don’t necessarily need to delete anything, but small boundaries can make a big difference in how often you reach for your phone throughout the day.

@yeshipolitoo If you’re struggling with phone addiction and doom scrolling on TikTok it’s time to take back your energy and cut down on screen time. This hack will help I promise! Every moment you focus your energy on social media is a moment you’re not focusing your time on you!! #phoneaddiction #doomscrolling #doomscrollingbreak ♬ original sound – Yesenia Hipolito

6. Buy a recipe book and write down your favourite meals

So many of us save recipes in screenshots, TikTok folders or Pinterest boards and never actually return to them. A recipe book gives those meals a proper home. Start writing down your favourite dishes, whether it’s something your parents made growing up, your partner’s favourite dessert or a comforting dinner you always go back to.

Over time, it becomes more than just a cookbook – it turns into a personal collection of memories and tastes. It’s also something tangible you can keep, use and even pass down as an heirloom one day.

7. Create a phone-free hour each day

For many of us, reaching for our phones has become almost automatic. You don’t need to hear a notification or receive a message; sometimes your hand is unlocking your screen before you’ve even realised you’re doing it. The habit has become so ingrained that we rarely stop to question it. This summer, try setting aside one phone-free hour each day. Leave your device in another room and resist the urge to check it for one hour. At first, you may find yourself instinctively reaching for your pocket but try and let yourself become curious about what fills the space instead.

You might finally start that book that’s been sitting on your bedside table, go grocery shopping, organise your room, or simply let your mind wander. In a world where we’re constantly consuming content, giving yourself an hour without digital distractions can feel surprisingly refreshing. You may even rediscover hobbies, interests, and moments of creativity that had been quietly crowded out by endless scrolling.

8. Host a game night

Before Netflix, TikTok and endless group chats, spending time together often meant gathering around a table for a board game, card game or quiz night. This summer, invite a few friends or family members over and bring back the tradition. To make it a true offline evening, place everyone’s phones in a box or basket at the start of the night and challenge yourselves not to check them until the games are over.

You’ll quickly realise how much more engaged everyone becomes when there isn’t a screen competing for their attention. Whether you’re fiercely competitive or simply there for the laughs, game nights create the kind of memories that rarely happen through a phone screen. Plus, most classic games can provide hours of entertainment for little to no cost, making it a perfect budget-friendly way to spend a summer evening.

9. Declutter your digital noise

A simple but surprisingly effective step towards staying more present is to unsubscribe from unnecessary email lists and switch off non-essential app notifications. Keep the essentials on – messages, calls and WhatsApp, but let everything else wait.

You’ll quickly realise how often your phone is pulled out of habit rather than necessity; a sale email from a clothing site or a random push notification can easily spiral into an hour of scrolling on Instagram. By reducing that constant background noise, your phone becomes a tool again rather than a distraction, making it easier to stay focused on your day.

10. Visit a sauna

A beachside sauna has quickly become one of Ireland’s most popular wellness trends, and it’s easy to see why. As the cost of traditional nights out continues to rise, more people are looking for affordable experiences that feel both social and restorative. Many saunas are located along Ireland’s beautiful coastline, offering sea views, cold plunges and easy access to the water for those brave enough to take a dip. Beyond the picturesque setting, saunas are also associated with a range of health benefits, including reduced stress, improved circulation and muscle recovery.

Unlike many of our daily activities, bringing your phone into a sauna simply isn’t an option, forcing you to properly switch off for an hour and be present in the moment. Whether you’re chatting with friends or enjoying a post-sauna sea swim, it’s a rare opportunity to disconnect from screens and clear your mind. For under €30, it’s a refreshing way to spend a summer morning or afternoon. If living in Dublin, I recommend The Hot Box Sauna in Inchicore and The Sauna Donabate located at the Shoreline Hotel.

Make time for friends, family, and a few new offline hobbies, and see what happens when you’re not constantly plugged in this summer.

Words by Robyn Jane Lawlor