Discover New Hobbies to Escape the Digital World

During the winter of 2024, Rachel Martin, a 33-year-old resident of Sydney, Australia, recognized that a significant portion of her free time was consumed by screens. “I couldn’t really think of hobbies or things that I did that took a break from the digital world,” she shared. With activities like watching television, playing video games, and engaging in digital art, Martin often found herself spending over 12 hours a day in front of screens. This prompted her to seek out an analog alternative.

After experimenting with various pastimes, Martin discovered a passion for journaling with fountain pens and specialty inks. “It’s quite a cool tactile experience,” she said. To her surprise, this hobby led to social connections as she began attending meetups for fountain pen enthusiasts in her city. “It’s something that I definitely didn’t expect to love,” she added, noting that it helped her reduce her screen time significantly.

For Martin, avoiding devices was particularly important due to her chronic migraines, which are triggered by screens. Yet, many people share her desire to disconnect from digital distractions. Research indicates that adopting a new hobby can effectively provide a break from screens while also reducing stress and enhancing mental and physical well-being.

Finding the right screen-free hobby, however, can be challenging. Sarah Pressman, a professor of psychological science at the University of California, Irvine, emphasizes that there is no “ideal” hobby. “Having a mix of small enjoyable activities — a little bit of pickleball, cooking something new, or chatting with a friend over coffee — can have a cumulative effect on your mood and health,” she explained.

Strategies for Discovering New Hobbies

Instead of stressing over finding the perfect pastime, Pressman suggests asking yourself, “What brings me a little joy today?” Activities do not need to be time-consuming to be beneficial, according to Matthew Zawadzki, an associate professor of psychological sciences at the University of California, Merced. He advises starting small, focusing on enjoyable activities that can be completed in as little as five or ten minutes.

Zawadzki notes, “We really need to embrace small engagements with our leisure,” especially given the many demands on our time. A new hobby may not completely transform your life, but it can refresh your next hour.

To find a suitable hobby, Pressman recommends casting a wide net. “Test out a few activities for 30 minutes each and just notice how they make you feel,” she suggested, comparing the process to dating — sometimes it takes several attempts to find a good match. Reflecting on activities enjoyed in childhood or things that cause you to lose track of time may also provide clues.

Zawadzki encourages individuals to consider what they feel is lacking in their daily routines. If you find yourself too sedentary, explore a new form of fitness. If you crave social interaction, consider joining a club or volunteering. For those who wish to exercise their creativity, picking up a paintbrush or trying a craft can be fulfilling.

Making Hobbies Accessible

Transitioning from screen time to engaging in a new hobby can be challenging, particularly for those accustomed to spending their evenings in front of the television. Gabriela Tonietto, an associate professor of marketing at Rutgers Business School, points out that screens are convenient. To facilitate the shift, she suggests keeping hobby materials, such as a sketchpad or crossword puzzles, easily accessible.

Creating specific goals can also enhance commitment to new activities. Instead of a vague intention to reduce screen time, consider setting a clear target like, “I will read for an hour before bed.” Establishing designated times for hobbies and finding a partner for accountability can further solidify these commitments.

It is important to recognize that screen time is not inherently negative. Zawadzki highlights that watching a movie with family can serve as a bonding experience, while enjoying a television show during exercise might motivate physical activity. He asserts, “Any kind of activity has the potential to be positive,” but encourages people to optimize their screen time to align with their personal goals.

In conclusion, while eliminating screen-based hobbies entirely may not be feasible for everyone, it is essential to acknowledge the benefits of diversifying leisure activities. Tonietto’s research suggests that viewing leisure time as wasteful can diminish enjoyment and overall benefits. “Step one is actually experiencing that positivity when you engage in these activities,” she noted.

By embracing new hobbies and fostering a balance between digital and analog experiences, individuals can enhance their well-being and find joy beyond the screens.