I’m sure many of us are guilty of relying on our phones to decompress, even when taking some downtime. But if your social media feeds are anything like mine – an endless stream of fad workouts, meal plans and extravagant skincare routines – it’s more likely to whip you into an anxious frenzy than leave you feeling calm and relaxed. Whether you havesocial media anxiety, insomnia or are just terrified by the idea of “brain rot”, you need a way to de-stress that doesn’t involve a screen, especially when many of us stare at one all day for work or school.The Guardian’s journalism is independent. We will earn a commission if you buy something through an affiliate link.Learn more.I’m sure we’re all familiar with the concept of mindfulness and how the practice can help toreduce symptoms of anxietyandboost concentration. But you might not realise how easy it is to incorporate it into your everyday life – after all, at its core, mindfulness is just about keeping yourself in the present moment. So to help you do just that, I’ve compiled a list of screen-free activities to help you clear your mind, get outside (if the weather allows) and be more mindful, without meditating.GardeningIt’s hardly new information thatimmersing yourself in naturecan positively affect your mental health. But exposure to the great outdoors isn’t the only benefit of gardening – all that planting, pruning and weeding is also a great way to calm your mind and focus on the present. So, whether you have a back garden, allotment or a few plant pots to tend to, here are some tools to help you get stuck in.View image in fullscreenThree-month vegetable seed subscription£36 at Not on the High Street£36 at Virgin Experience DaysAmong the most therapeutic and satisfying parts of gardening is growing your own plants or crops. Start a vegetable patch with three deliveries of four seasonal vegetable seeds, from Swiss chard to chillies. Each pack comes with tailored growing instructions for each vegetable, making it a great option for beginners.View image in fullscreenPhotograph: Clemmie Power CollinsBurgon & Ball bypass secateurs£23 at Farrar & TannerIf your garden is in need of a tidy-up, you’ll no doubt need a trusty pair of secateurs. When Matt Collins, head gardener at London’s Garden Museum, put thebest pairs of secateurs to the test, this surprisingly affordable model from Burgon & Ball came out on top.View image in fullscreenNiwakihorihori knife£39 at BurfordGarden knives are among the most versatile tools in any gardener’s arsenal, taking on weeding, planting and digging (to name a few of their uses).Experts swear by the Niwaki hori hori knife.For more gardening inspiration, check out our guide to getting yourgarden ready for summerView image in fullscreenBulb planting augersFrom £5.59 at CrocusLevel up your garden with these gamechanging augers that make it easier to plant bulbs.View image in fullscreenVelvet gladioli collection£34.50 for 90 corms at Sarah RavenIf you want to plant some bulbs now, these gorgeous gladioli would make an excellent addition to any garden, and you can expect them to flower from July.View image in fullscreenCopper gardening toolsFrom £49 at BurfordFor a satisfying gardening experience, you need the right tools. Gardening expert Alys Fowler says these copper gardening tools are “a joy to handle, lightweight and comfortable, and the more you use it, the more the copper shines”.View image in fullscreenLarge terrarium DIY kit£52.49 at Debenhams£69.99 at ArgosIf you’re not lucky enough to have a garden, you can still reap the calming benefits of gardening with a terrarium. This DIY kit comes with the glass bowl terrarium as well as charcoal, gravel, sand and rocks to get you started. Then you can buy some terrarium plants of your choice to create a perfect miniature garden.For moreexpert recommendations, check outour guide to the best gardening toolsJigsaws for adultsThe focus needed to complete jigsaw puzzles can stop your thoughts from wandering elsewhere and help you stay in the now. Find one that fits your interests, whether you’re a Wes Anderson fan or an avid cook.View image in fullscreenAccidentally Wes Anderson 1,000-piece jigsaw£16.26 at AbeBooks£18.39 at WH SmithPiece together a gallery wall featuring framed pictures of locations that capture the aesthetic of film director Wes Anderson.View image in fullscreenMichael Storrings Cherry Blossoms 1,000-piece jigsaw£13.45 at Hive£14.99 at WH SmithA beautiful scene of cherry blossoms in a Washington DC park by award-winning illustrator Michael Storrings.View image in fullscreenCooked 1,000-piece jigsaw£14.35 at Hive£18.99 at AmazonComplete this puzzle to reveal a collection of your favourite chefs’ cookbooks designed by illustrator Harriet Thomas-Bush.View image in fullscreenThe world of Jane Austen 1,000-piece jigsaw£16.99 at the Guardian Bookshop£16.99 at WaterstonesStep into the world of Jane Austen and celebrate the 250th anniversary of her birth with this puzzle inspired by her life and works.Jigsaws for kidsIf your children tend to be glued to a TV, phone or tablet, entice them away with a puzzle of their favourite characters. Jigsaws are thought to help children develop theirhand-eye coordination and problem-solvingskills.View image in fullscreenPaddington 1,000-piece jigsaw puzzle£7.50 at ArgosPaddington gets around, whether that’s having tea with the late queen or getting up to mischief in Peru. If your kids love the films, then perhaps a Paddington puzzle is just the thing to give them a screen break.View image in fullscreenStitch3D puzzle£9.99 at Argos£14.99 at RavensburgerIf they’re more of a Disney fan, they might enjoy this 3D Stitch puzzle, a really fun take on a traditional jigsaw.View image in fullscreenBluey4 in a box jigsaws£5.59 at John Lewis£5.59 at AmazonFor younger ones, this set comes with four puzzles featuring scenes from the kids’ cartoon Bluey. The jigsaws range from 12 to 24 pieces, so they can gradually build up their puzzle skills.BirdwatchingBirdwatching and observing wildlife in general are other ways to relax and unwind in the great outdoors. Try reconnecting with nature by sitting in your garden or a park and watching any birds, insects or other animals that cross your path.View image in fullscreenRSPB Cabin nest box£25 at RSPBEntice more birds into your garden with this sweet bird house, perfect for species such as blue tits, house sparrows and nuthatches to set up camp. Hand-crafted in the UK using FSC-certified timber, the side panel of the house opens so you can carefully empty it at the end of nesting season and make room for the next occupant.Roosting pockets£15 for three at RSPBThese handmade roosting pockets are made from natural materials and offer a safe shelter for small birds. They come with two different-sized holes that you can switch between depending on the size of bird you wish to attract.View image in fullscreenOur Garden Birds£14.99 at the Guardian Bookshop£9.99 at AmazonThis beautifully illustrated book of British garden birds offers a whimsical tool for identifying all the species you spot.View image in fullscreenRSPBBirding Journal£15 at RSPBIf you need somewhere to keep track of your observations, this birdwatchers’ journal from the RSPB is the perfect place to keep notes. Plus, it’s made of 100% recycled paper.View image in fullscreenNikon Monarch M7 binoculars 8x30£319 at John Lewis£319 at JessopsIf birdwatching is an activity you’d like to do more of, then investing in a good pair of binoculars could really enhance your experience. When researching the best for beginners, this pair from Nikon cropped up again and again on birdwatching forums and blogs. It has 8x magnification and offers a wide field of view so you can track moving birds more easily.View image in fullscreenCelestronNature DX 10x42£159.99 at Argos£159 at London Camera ExchangeIf you’re not ready for such a big investment just yet, this more affordable pair of binoculars is also highly recommended by birdwatchers. The design is waterproof and fog-proof, making it ideal for use even during April showers.View image in fullscreenChildren’s Nature Trail Journal£4.95 at Rex London£4.95 at HiveGet kids excited about nature with their own journal. This book is full of illustrations of animals, plants and insects that may be found along a British nature trail, with room to make notes of everything you spot.Colouring books for adultsColouring isn’t just for kids: it’s seen a realrise in popularity among adultsin recent years, with many people claiming the pastime helps them to relieve stress and focus on the present moment.View image in fullscreenManchester colouring book£14.99 at Etsy£14.99 at Colour Your StreetsColour Your Streets has a range of books filled with landmarks from cities, counties and areas around the UK and abroad. From Barcelona to York, dozens of places are covered, so there’s sure to be a book for somewhere meaningful to you.View image in fullscreenCoco Wyo colouring book£7.42 at AmazonCoco Wyo’s colouring books have become popular with adults thanks to their cute and comforting scenes. Immersing yourself in these books will no doubt soothe your inner child and leave you feeling cosy.View image in fullscreenMindfulness colouring book for adults£6.43 at WH Smith£3.49 at AmazonIf you’re after something with a more mature feel, intricate patterns like those in this book take more focus and help you to stay in the moment.Colouring books and art for kidsLet your kids colour outside the lines with colouring books, sticker mosaics and crystal art kits that nurture their creativity and keep them off their phones.View image in fullscreenJumbo doodle chalk£6 at John LewisFor those fair-weather days, encourage them to take their creativity outside with jumbo chalks that are perfect for drawing on pavements.View image in fullscreenBritish Museum: Around the World colouring book£6.99 at Blackwells£6.43 at AmazonFrom an ancient Greek marketplace to a traditional dragon parade, scenes inspired by the British Museum’s artefacts are the canvas in this book.View image in fullscreenFootball Heroes colouring book£7.35 at WH SmithFrom Messi to Haaland, bring football heroes to life with this 80-page colouring book filled with legends of the game.View image in fullscreenSloth crystal art kit£19.99 at Craft BuddyA modern take on paint-by-numbers, this canvas reveals an adorable image of a sloth once you place the coloured crystals on to their corresponding places.View image in fullscreenAnimal kaleidoscope sticker mosaics£4 at Hobby CraftUse the different neon stickers to complete these kaleidoscopic wildlife mosaics. This set comes with 32 pages to keep your kids occupied.skip past newsletter promotionSign up toThe FilterFree weekly newsletterGet the best shopping advice from the Filter team straight to your inbox. The Guardian’s journalism is independent. We will earn a commission if you buy something through an affiliate link.Enter your email addressSign upPrivacy Notice:Newsletters may contain info about charities, online ads, and content funded by outside parties. For more information see ourPrivacy Policy. We use Google reCaptcha to protect our website and the GooglePrivacy PolicyandTerms of Serviceapply.after newsletter promotionColouring pens and pencilsFor a satisfying colouring experience, make sure you choose the right tools. Pencils are better for beginners thanks to their finer tips, which offer more control. They’re also better for building colour and creating shading, which can allow you to be more creative with your colouring. Alternatively, felt tips are better for creating more vibrant pictures, and many come with dual tips, allowing you to cover large areas quickly and do finer details.View image in fullscreen36 colouring pencils£9.99 at Ryman£10 at ArgosView image in fullscreen120-pencil set£19.19 at AmazonView image in fullscreen48 colour alcohol-based pens£38.99 at AmazonView image in fullscreen80 graphic dual-tip markers£12.85 at Art DiscountOutdoor yogaStaying present is already a big part of yoga, but why not take your practice outside for that extraserotonin boost?View image in fullscreenLululemon 5mm yoga mat£88 at LululemonWhether you want to stretch it out on the beach, at the park or in a forest, a thicker yoga mat will keep you comfortable on uneven surfaces or help to flatten down thick grass. This mat from Lululemon is 5mm thick and made with FSC-certified rubber, so it can be easily wiped down after outdoor use.View image in fullscreenNonslip jute travel mat£57.99 at Complete Unity Yoga£65.55 at EtsyIf you want a more portable mat, this travel one can be rolled up or folded,so you can easily transport it wherever you want. It’s made from jute fabric and sustainably harvested natural tree rubber.Journaling for adultsJournaling is great if you’re hoping to practise gratitude as well as mindfulness. A journal with prompts is helpful for beginners who aren’t sure where to start, but if you just want an outlet for your thoughts with no structure, then go for a blank notebook.View image in fullscreenGratitude journal£26 at PapierPapier’s gratitude journal contains daily prompts and activities to help you feel grateful even after a bad day. It also comes in various colours, so you can find one that suits you.View image in fullscreenThe Calm Workbook£20 at the Guardian Bookshop£15 at BlackwellsA workbook full of exercises and prompts to encourage self-compassion and help build a calming routine into your daily life.View image in fullscreenMindJournal£10.99 at the Guardian BookshopAimed at men, the MindJournal contains writing exercises to help you understand how to look after yourself and help build a healthier and happier life.Journaling for kidsJournaling isn’t just an outlet for adults, it can also help children to better understand their feelings and improve their emotional regulation. Find a journal aimed at kids and encourage them to have a quiet moment to reflect on how they feel.View image in fullscreenHappySelf Junior journal£24.90 at HappySelf JournalCreated for six- to 12-year-olds, this journal is intended to be used for a few minutes each day. It’s designed to encourage gratitude and reflection on emotions.View image in fullscreenBig LifeJournal for kids£24.90 at Big Life JournalThe Big Life Journal aims to teach children how to believe in themselves, face challenges and grow from their mistakes through stories, illustrations and activities. Recommended for ages seven to 10.Lego for kidsLego has been around since the 1930s, and it’s as popular as ever. Share it with the next generation and get a set you can build together (you might even enjoy it more than they do). With sets aimed at various age groups, it’s the perfect activity to keep restless hands busy and help hone concentration skills.View image in fullscreenR2-D2£66.99 at John Lewis£89.99 at LegoThis 1,050-piece R2D2 is the perfect dose of nostalgia for grownups and a fun activity for kids aged 10+.View image in fullscreenWild Animals: Panda Family£27.99 at John Lewis£34.99 at LegoFrom Lego’s Wild Animal range, this adorable panda family comes in 626 pieces and is aimed at children 8+.View image in fullscreenBeekeepers’ House and Flower Garden£89.99 at Lego£90 at ArgosThis super-cute beekeeper’s house will keep them entertained even after it’s built, doubling up as a doll’s house. Aimed at kids 12 and older, this set comes in 1,161 pieces.Lego for adultsFrom landmarks and buildings to animals and plants, there are seemingly endlessLego sets for adults. And just like jigsaws, the repetitive but mentally engaging activity can help to clear your mind.View image in fullscreenThe Botanical Garden£289.99 at LegoPut together this 3,792-piece set to reveal a beautiful botanical garden with 35 different plant species.View image in fullscreenTuxedo cat£89.99 at Lego£90 at ArgosThis furry friend comes in 1,710 pieces and can be built into different poses – puurfect for cat lovers.View image in fullscreenWildflower bouquet£43.99 at John Lewis£54.99 at LegoFor flowers that will last for ever, check out Lego’s range of buildablebouquets and plants.RunningStudies have shown thatcombining mindfulness and physical exercisecan improve your mental health more than either practice alone. With this in mind, running is great for helping to clear your mind while also improving your cardiovascular health. Get outside for a run and try to focus on not letting your mind wander.View image in fullscreenKiprun hydration running belt£14.99 at DecathlonThis handy running belt is perfect for keeping your keys, phone and a small drink on you.For more, read ourguide to the best gifts for runnersView image in fullscreenNew Balance Fresh Foam X 1080 v14 Shoes£160 at New BalanceFrom £152.20 at AmazonIf you predominantly run on roads or pathways, try these trainers from New Balance. They were deemed the best trainers for road runs in ourguide to the best running shoes.View image in fullscreenAsics Trabuco Max 4£160 for women’s at Asics£160 for men’s at AsicsIf you’re more likely to run on rough terrain or nature trails, the Asics Trabuco Max 4s come highly recommended for trail runs.From turbo trainers to running buggies: the fitness gear that made you fitterRead morePuzzle books for adultsPuzzle books are a great way to work out and distract your brain. Whether you want an achievable challenge or something that takes a bit more thought, there are plenty of options from sudoku to word searches.View image in fullscreenThe Mindfulness Puzzle Book£9.99 at the Guardian Bookshop£9.19 at WH SmithWind down your mind with this book of fun and achievable activities designed to relax you.View image in fullscreenWordle Challenge Puzzle Book£7.99 at the Guardian Bookshop£7.99 at WaterstonesRemember Wordle? If you’ve been hooked on this addictive word-guessing game, try the puzzle book version so you can play without adding to your screen time.View image in fullscreenGuardian sudoku and crossword booksFrom £7.99 at the Guardian BookshopFor puzzle traditionalists, you can’t beat a sudoku or crossword to train your brain. This Guardian collection of classic puzzles is a good place to start.Puzzle books for kidsIf your kids could benefit from something more challenging than relaxing, then puzzle books are a good way to go. Get them flexing their mental muscles with fun but stimulating riddles, mazes and mysteries.View image in fullscreenI Spy Spooky Night picture riddle book£13.94 at AmazonTake a trip through a haunted house filled with spooky riddles. Each page contains a creepy scene in which rhyming riddles must be solved to locate objects. Fun for all ages thanks to the varying difficulties of each page.View image in fullscreenPlanet Earth Mazes puzzle book£7.99 at UsborneMazes that become increasingly harder, set in scenes around the world – from piles of recycling to the rainforest. This book is a brilliant way for kids to learn about the planet while honing their focus skills.View image in fullscreenMurdle Junior: Curious Crimes for Curious Minds£5.99 at Scholastic£7.49 at WaterstonesFilled with code-breaking, map-reading and maze-solving puzzles, this junior edition of the popular Murdle books will keep them entertained while they practice their problem-solving skills.
Beat brain rot: clear your mind with 55 screen-free activities, from birdwatching to colouring books
TruthLens AI Suggested Headline:
"Exploring Screen-Free Activities to Enhance Mindfulness and Reduce Stress"
The Guardian
7.1
TruthLens AI Summary
In today's fast-paced digital world, many individuals find themselves increasingly reliant on their phones for relaxation, often leading to heightened anxiety rather than genuine calmness. This dependency is exacerbated by the overwhelming nature of social media, which is filled with trends and pressures that can contribute to feelings of inadequacy and insomnia. To counteract these negative effects, the article emphasizes the importance of engaging in screen-free activities that promote mindfulness and help clear the mind. Mindfulness, at its core, is about remaining present and aware, and the article suggests various activities that can easily be woven into daily routines without the need for screens, allowing individuals to decompress effectively.
Among the suggested activities are gardening, which not only connects individuals to nature but also provides a therapeutic escape through planting and nurturing plants. Other recommended pursuits include jigsaw puzzles, birdwatching, and adult coloring books, all of which encourage focus and present-moment awareness. Each activity is accompanied by practical suggestions and tools, such as recommended gardening tools or specific jigsaw puzzles that cater to various interests. The article highlights how these activities can serve as fulfilling alternatives to screen time, fostering a deeper connection with oneself and the environment. Ultimately, engaging in these screen-free activities can significantly enhance one's mental well-being and provide a much-needed respite from the digital noise of everyday life.
TruthLens AI Analysis
The article presents a timely discussion on the impact of screen time on mental health and offers alternatives to alleviate stress without the use of devices. Given the increasing reliance on smartphones for relaxation and the ensuing complications from social media, the piece aims to encourage readers to engage in screen-free activities that promote mindfulness and mental well-being.
Purpose Behind the Publication
The intention behind this article seems to be to raise awareness about the negative effects of excessive screen use, particularly in light of rising anxiety and insomnia rates linked to social media. By presenting alternative activities, the article aims to provide practical solutions that readers can easily incorporate into their lives. It subtly encourages a lifestyle change that prioritizes mental health over digital distractions.
Perception in the Community
This piece seeks to foster a perception that prioritizes mindfulness and connection with nature as antidotes to modern stressors. It appeals to individuals who are increasingly aware of mental health issues, thus creating a community of readers who value self-care practices.
Hidden Agendas or Omissions
While the article promotes beneficial activities, it may downplay the complexities of why individuals turn to screens for relaxation. The societal pressures and the addictive nature of technology are not fully explored, which could lead readers to overlook the deep-rooted issues behind their screen use.
Manipulative Elements
The likelihood of manipulation in this article is moderate. While it advocates for positive change, the use of emotionally charged language surrounding anxiety and mental health could influence reader perceptions. The focus on mindfulness might be a way to divert attention from systemic issues related to technology and stress.
Truthfulness of Content
The information presented appears to be grounded in established research regarding the benefits of mindfulness and nature on mental health. However, the simplification of these complex issues may lead to some misinterpretations of their effectiveness as standalone solutions.
Community Impact
This article is likely to resonate more with communities that prioritize wellness, such as those interested in mental health, gardening, and outdoor activities. It targets readers who seek healthier lifestyle choices, especially in urban settings where nature might be less accessible.
Economic and Social Implications
The promotion of screen-free activities could influence sectors related to wellness, gardening, and outdoor recreation. Businesses involved in these areas might see a boost in interest and sales, particularly for products that facilitate gardening or outdoor engagement.
Connection to Global Issues
The topic connects to broader discussions about mental health in the context of technology use, especially relevant in today’s fast-paced digital landscape. The emphasis on mental well-being is increasingly pertinent as societies grapple with the psychological ramifications of constant connectivity.
AI Involvement in Content Creation
It’s possible that AI tools were used to assist in crafting this article, especially in terms of structuring the content and suggesting engaging activities. The tone and phrasing may reflect algorithms designed to resonate with a mindfulness-oriented audience.
Manipulative Techniques
If manipulation is present, it may stem from the framing of screen time as overwhelmingly negative without addressing the nuances of its use. This could inadvertently suggest that the solution lies solely in alternative activities rather than a balanced approach to technology. The overall reliability of this article seems solid due to its basis in recognized mental health practices. However, the lack of depth in addressing the reasons behind excessive screen use could limit its effectiveness in fostering true understanding.