Method

Screen-free relaxation menu

Build a kit of easy, screen-free calming activities and place them wherever you'd reach for your phone, so the evening default becomes relaxing instead of doomscrolling.

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Relaxing with screens is less restorative than relaxing without them — especially when guilt about the phone, which itself raises arousal, comes along. Instead of fighting the habit with willpower, change the environment: place relaxation tools everywhere you’d otherwise reach for your phone (couch, floor, kitchen, outside) so screen-free relaxing is just as convenient and low-friction.

Pick a few items from the menu: a hands-busy hobby (cross-stitch, knitting) keeps the hands occupied while the brain disengages; sensory play (a bin of dried beans, kinetic sand, water) is oddly calming; going outside for green time gives attention a break because nature draws it effortlessly. When energy is very low, lie down and stare at the ceiling but find a gentle focal point (light and shadow) so you do nothing yet still occupy your attention and don’t start a new task.

Don’t use all the tools at once — pick one or two to start, because too many options is a fast route to decision paralysis in ADHD.

Helps with

Resources & links

1 source

Tired of Doomscrolling? Here Are Some Alternatives!

What the research says

Scientific grade verified against the literature. No entries = no direct studies (graded from mechanism/experience).

What the grade means

A A — strongest evidence: meta-analyses or RCTs directly confirm it works (or, for diagnostic tools, strong validation of accuracy).

B B — good evidence: a single RCT, or a strong mechanism with supporting studies.

C C — weak / preliminary: a plausible mechanism, but few direct, controlled tests.

D D — no evidence: theory or isolated anecdotes, no studies.

Applies to: ADHD AuDHD