70 Screen-Free Activities for Adults

Are you looking for some fun screen-free activities for adults? There’s no denying that electronic devices are taking up a larger portion of our time each day with almost everything on demand, at the swipe of a screen or push of a button. With our screens constantly vying for attention, it’s easy to forget how good it can be to spend time away from them.

This list is for you if you feel like your screen time is getting in the way of enjoying other areas of your life or if you’re planning a digital detox, or simply want to enjoy the present moment more.

You will find plenty of fun ideas that don’t require electronic devices with a huge list of screen-free ideas to help you recharge, refocus, and enjoy the simpler things in life.

I have also shared tips on reducing your daily screen use long-term so you can live a more intentional life!

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Why It’s Important to Take Screen Breaks

In our current digital age, screens have become a deeply integrated part of our daily lives. Most of us are now doing all our work on computers and getting a large portion of our social time via social media rather than in-person interactions.

More than ever, we are relaxing with TV shows, films, and digital media too. Even the simple act of reading a book can now be done digitally – through ebooks or audiobooks.

Statistics have revealed that the average global internet user now spends approximately 6 hours and 36 minutes online daily. Yikes!

While screens make it easy to stay connected and informed, too much screen time can take a toll on our mental health and lead to more disconnection with friends and family. Taking regular breaks from screens can significantly improve both our mental and physical health.

One of the best books I have read is Stolen Focus: Why You Can’t Pay Attention–and How to Think Deeply Again by Johann Hari. This book is a brilliant reminder of the harsh impact our screen time is having on our ability to focus and sleep, and even how much it has impacted our productivity!

70+ Screen Free Activities For Adults

This list of screen-free activities for adults and teens will help you have screen-free fun at home or out and about so you can enjoy life off your screen more!

Screen-Free Activities for Home

These creative ways to enjoy your time at home don’t require any screens and will help keep you busy doing things you love without having to leave home.

• Try a New Recipe
  Experiment with cooking or baking something you have never tried before. Time in the kitchen is rewarding, especially when you get to eat what you made afterwards!
• Start a Journal
  Spend time writing your thoughts, goals, or experiences. Journaling is a healthy way to process emotions and reflect on how you are feeling, plus it is a screen-free activity you can fit into your daily routine.
• Enjoy Your Favourite Hobby
  Spend time doing your favourite tech-free hobbies such as crafts, sports or other creative activities you love to do. Most of us feel that we don’t get enough time to do our hobbies, but what if you exchanged an hour of your screen time each week for hobby time?
• Practice Mindful Meditation
  Spend 10–15 minutes meditating to centre yourself and relieve stress. If you’re not sure if meditation is for you, try guided meditation.
• Read a Book
  Get lost in a new book or revisit a classic. Reading is one of the best ways to unwind and this is a practice I do every night before bed.
• Play a Board Game
  Invite friends or family over for a fun game night, completely screen-free. Or play a solo game like solitaire with a deck of cards or a solo round of Bananagrams.
• Try a DIY Craft Project
  Use art supplies for a creative DIY project like candle-making, painting, or jewellery-making. There are so many different craft projects you can try, especially when it’s coming up to the holiday season, with handmade gifts and decorations.
• Try Adult Colouring Books
  Relax with a colouring book designed for adults—it’s calming and ticks the creative box too. Treat yourself with some good-quality colouring pencils and make this a regular self-care activity. If you have kids, you can do this alongside them. My kids LOVE when I colour with them!
• Work on a Jigsaw Puzzle
  Jigsaw puzzles are a relaxing way to spend time alone or with friends. If you have enough space, set one up on a spare table and do a little bit each day instead of reaching for your phone.
• Try Out Origami
  Learn the art of paper-folding – there are plenty of tutorials online and this is certainly a mindful activity to keep you focused.
• Yoga
  Roll out a mat and do some yoga poses to stretch and relax. There are loads of free yoga workouts on YouTube to try. Adding one or two poses to your daily morning routine can be a great way to start the day too.
• Start an Indoor Garden
  Collect and care for a few houseplants to add nature to your home and enjoy the process of watching them grow. If you’re lacking in the green thumb area, ask a friend who loves gardening to give you a few recommendations on plants that are easy to keep alive.
• Practice Deep Breathing
  Take a few minutes to breathe deeply, lowering stress and improving mental clarity.
• Have a Home Spa Day
  Set aside time for a mega self-care session. Put on a face mask, soak in the bath, have a foot spa and apply skincare. Oh so relaxing!
• Take a Bubble Bath
  Treat yourself to a relaxing bath with candles, music, and a face mask. I love to read in the bath. Just be careful not to drop your book…
• Try Knitting or Crochet
  Start a knitting or crochet project—even as a beginner, it’s a relaxing hobby and a rewarding one to learn, especially since they are skills that are being lost in recent generations. Have a friend or family member teach or you follow online tutorials.
• Create a Scrapbook
  Put together a scrapbook with photos, mementos, and keepsakes from your travels or memories. You only need a few simple supplies to get started – patterned papers, photos, an album and some embellishments.
• Learn Basic Calligraphy
  Practice calligraphy or hand-lettering so you can start personalising notes for friends and family.
• Make a Vision Board
  Create a board of things you want to accomplish or focus on this year and in the next few years. A visual representation keeps you accountable!
• Write a Letter to a Friend
  Send a thoughtful letter or card to someone you care about. Handwritten notes are so rare these days but they make us feel so special. Even better when you get to be the one making someone else feel special!
• Do Absolutely Nothing
  Take a few minutes to simply sit, relax, and let go of any “to-dos.” It’s good to do nothing sometimes and just let your mind wander.

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Out & About No-Screen Activities

Ditch the screen and enjoy your day to the fullest! These device-free activities offer a great way to disconnect from your devices, get outside, and make the most of your local surroundings. When you’re out and about, it can often be a lot easier to break those bad habits of constantly looking at your phone, so long as you’re having fun and doing things you enjoy.

• Go for a Nature Walk
  Head to a nearby park or trail, enjoy the sounds of nature and breathe in the fresh air. Take note of any wildlife or interesting plants you see along the way.
• Explore a New Neighborhood
  Pick an unfamiliar area, grab a coffee, and stroll through the streets. Discover unique architecture, local shops, or hidden murals. For an added challenge, resist the urge to pull out your phone—try visiting an information centre or chatting with locals instead!
• Visit a Museum or Gallery
  Spend the afternoon immersed in art, history, or science at a local museum or gallery. Many places have rotating exhibits, so there’s always something new to see and learn.
• Go Stargazing
  On a clear night, head out to an open area or even a nearby hill for some peaceful stargazing. Challenge yourself to identify constellations or make a wish on a shooting star.
• Go Bike Riding
  Take your bike out on a new trail or path, exploring areas you may not reach by foot. This is an excellent activity to do with friends or family for a day of laughter and fresh air.
• Go Thrift Shopping
  Dive into a thrift store for a unique shopping experience. See what hidden gems you can find—vintage clothing, rare books, or even quirky home decor.
• Visit a Farmer’s Market
  Browse stalls of fresh produce, local cheeses, handmade crafts, and flowers at a bustling farmer’s market. You can also grab a bite from a food truck or pick up ingredients for a delicious home-cooked meal.
• Go on a Camping Trip
  Whether it’s in your backyard or a nearby campsite, spend a night under the stars with a tent and cozy blankets. Tell stories, toast marshmallows, and enjoy a phone-free evening by the campfire.
• Go Swimming
  Take a dip in the community pool, go for a lake swim, or even try a new aqua fitness class. Swimming is refreshing, great for fitness, and a perfect summer activity.
• Go Fishing
  Spend a quiet day by a lake or river, enjoying the meditative experience of fishing. Whether you catch anything or not, it’s a peaceful way to disconnect and enjoy nature.
• Take a Dance Class
  Join a local dance studio for a salsa, ballroom, or hip-hop class. It’s a fun way to exercise and meet new people while moving to the rhythm.
• Do An Escape Room
  Escape rooms are so much fun and you usually have to leave your phone in a locker before you start, so there is no temptation! Grab your adventurous besties and see if you can solve the mystery before time is up.
• Have a Date Night
  If you and your significant other haven’t had a lot of quality time together recently, this is a perfect reason for a date night. Leave your phones in the car (or in pockets) and talk to each other rather than looking at your screens!
• Take a Scenic Drive
  Pick a scenic route and go for a leisurely drive with no specific destination in mind. Roll down the windows, play some favourite tunes, and enjoy the journey without the need for GPS.
• Visit a Local Library
  Spend time browsing books, magazines, or even music in the library. It’s a calm and quiet way to disconnect, and you might leave with new reads for future screen-free days.
• Attend a Fitness Class
  Try a new group workout class like yoga, Pilates, or a HIIT session. Exercising with others is motivating, and it’s a great way to focus on your physical health.
• Take a Pottery or Art Class
  Create something with your hands in a pottery or art class. Many studios offer one-time workshops, so you don’t need any experience to join. A sip and dip class is a great way to make it a girls’ night with friends and you will leave with a handmade piece of art unlike any other!
• Visit a Botanical Garden
  Stroll through a botanical garden to enjoy beautifully landscaped gardens, exotic plants, and fresh flowers. It’s an excellent spot for photos and peaceful reflection.
• Go Horseback Riding
  Find a local stable that offers horseback riding lessons or trail rides. Being around animals and enjoying the outdoors is a refreshing way to spend a day.
• Plan a Picnic in the Park
  Pack a picnic basket with snacks, a cozy blanket, and some games. It’s the perfect way to relax and chat with friends or family without any screens around.
• Join a Guided Walking Tour
  Explore your town or city on foot by joining a local walking tour. It’s a fantastic way to learn about hidden historical gems and uncover new places right in your own backyard.
• Get Dressed Up For a Night Out
  Get your bestie over, dress up in an outfit that makes you feel fabulous and take turns to give each other hair and make-up makeovers, then head out for a fun night out together – dancing, theatre or a special event.
• Volunteer Locally
  Spend a few hours helping out at a local shelter, food bank, or community garden. Volunteering not only helps your community, but it also offers a great way to give back and disconnect.
• Visit an Animal Shelter
  Spend some time at a local animal shelter playing with cats or walking dogs. It’s rewarding for both you and the animals, and it’s a great screen-free way to unwind.
• Do a Nature Scavenger Hunt
  If you’re looking for a more active adventure, create a nature scavenger hunt list and go exploring. Look for specific types of plants, rocks, or birds and see how many you can find.
• Attend a Local Sports Game
  Support a local team by attending a high school or community sports game. It’s a fantastic way to get involved in your community and enjoy the thrill of live sports.
• Go Rock Climbing
  Try rock climbing at a local indoor climbing gym or, if you’re feeling adventurous, head outdoors for a real climbing experience.
• Take a Kayak or Canoe Out on the Water
  Find a lake or calm river where you can rent a kayak or canoe. Paddling through serene waters is a great way to disconnect and soak in the natural beauty around you. Stand up paddleboarding is another fun way to enjoy time out on the water… or in the water, depending on your balance!
• Join a Book Club or Meet-up Group
  Connect with like-minded people at a local book club or hobby group. It’s a great opportunity to make new friends while enjoying some quality time doing what you love.
• Stand Up Night
  If you love to laugh (who doesn’t?) then head to your local comedy club for a night of stand-up comedy. A lot of up-and-coming comedians perform at smaller venues until their ‘big break’ and you will hopefully spend the night having belly laughs to boost your mood.
• Go to an Outdoor Concert or Performance
  Check your community calendar for outdoor concerts, plays, or dance performances. Grab a lawn chair or blanket and enjoy some entertainment under the stars.
• Plant a Garden in a Community Plot
  If you don’t have space at home, look for a community garden where you can rent a plot. Gardening is therapeutic and rewarding, plus you might meet new friends with similar interests.
• Attend a Local Parade or Festival
  Many towns host parades, festivals, or fairs throughout the year. Join in the festivities, sample delicious foods, and celebrate with your community.
• Learn Archery or Axe Throwing
  If you’re feeling adventurous, look for a local archery range or axe-throwing venue. It’s a unique skill to learn and a great way to test your focus and coordination.
• Take a Photography Walk
  Leave your phone at home and grab an actual camera to document interesting sights around town. Capture architecture, nature, or street scenes for a creative day outdoors.

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Productive Screen-Free Tasks

These screen-free time activities encourage you to get more done, be productive and work towards being your best self through growth and development!

• Declutter Your Closet
  Go through your clothes, donate what you don’t need, and reorganize.
• Plan a Future Trip
  Research destinations and activities for an upcoming trip, even if it’s just a weekend getaway. Sure, you likely use the computer or your phone for specifics, but the basic planning can be done without your device.
• Create a New Fitness Routine
  Design a weekly workout plan and challenge yourself to stay consistent.
• Cook a Fancy Dinner
  Prepare a multi-course meal at home for friends and family and savour the cooking process. Sharing good food with good company is a night well spent!
• Try a New Hobby
  Pick up something new like learning a musical instrument, painting, or pottery.
• Learn Basic Photography
  Practice taking photos without a phone. Use a camera to explore your creativity. Yes, most cameras do have a screen but this is a little different from your typical screen use.
• Organise a Space
  Tidy up and organise a space in your home to make it more functional. A clear space can help with having a clear mind too!
• Host a Potluck
  Organize a gathering where everyone brings a dish for a screen-free meal together.
• Start a Book Club
  Create or join a book club to discuss interesting reads with friends.
• Try a Cooking Class
  Learn new recipes and techniques through an in-person cooking class.
• Join Adult Education Classes
  Explore new topics or skills in a class, from languages to art. Seek out non-screen based education classes that involve a more hands-on learning approach.
• Learn Basic First Aid
  Brush up on essential first aid skills; it’s practical and could be lifesaving.
• Make a Budget
  Take time to plan out your finances, set savings goals, and organise your spending. Do it the old-fashioned way with paper, pen and a calculator.
• Make a List of Goals
  Write down short- and long-term goals to give direction to your days.
• Prepare for an Upcoming Event
  Plan or make arrangements for an upcoming event, such as a birthday or family gathering. You can do most of your event planning without needing the internet – plan dates, guest list, themes, activities and food.
• Do a Brain Dump
  Set aside a few minutes to brain-dump all the things you need to get done or let out unhelpful thoughts, write goals and plan your upcoming days or months. This can be a great way to reorganise your thoughts when you’re feeling overwhelmed.
• Trade With Friends
  Host a swap partying with friends and trade clothes or trade magazines, do a book swap or anything else you can think of so you each end up with something new and give some of your old things some new love. This is a great way to save money too!

Understanding Screen Addiction

Screen addiction, or digital addiction, refers to the compulsive use of digital devices. It can negatively impact relationships, work, or overall well-being.

Tip: Most phones have options to set downtime periods as a reminder to put your phone down. This doesn’t stop you from using your device, but it is a deterrent to avoid using your phone late at night or early in the morning.

Taking time for screen-free activities is an excellent way to recharge and engage with the world around you and something most of us need to do more often! There’s a wonderful life happening outside your phone and you don’t want to miss it! I hope you find these screen-free activities for adults to be fun ways to reduce your screen time!