30 relaxing activities to do instead of watching TV (2024)

According to a 2016 Nielsen report, Americans watch more than five hours of television a day. It’s easy to get sucked in and realize you’ve spent your whole evening watching TV. While some screen time can be relaxing and entertaining, too much of it can negatively impact your:

• Mental health. “When you are watching TV, you aren’t using much cognition, but rather shutting down,” says Nancy Morales, MFA, ATR, a counseling intern at Cancer Wellness.

• Physical health. Blue light from screens—including televisions, tablets and smartphones—stimulates the body, which can cause you to have trouble falling asleep or sleeping deeply. Avoid using a screen an hour before bed.

• Relationships. “Watching television tends to isolate us and diminish conversations within families,” she explains.

30 things to do besides watching TV

“Anything you can do to be creative, get outside in nature, get moving and spend time with other people is a beneficial activity,” says Morales.

These activities can help you be intentional with your time, making the most of your life:

1. Arrange flowers

2. Bird watch (put a small birdfeeder outside a window)

3. Cook or bake

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4. Craft or work on an art project

5. Draw

6. Doodle in a coloring book

7. Enjoy a cup of tea

8. Fill out a crossword puzzle or Sudoku

9. Garden

10. Go for a walk in nature

11. Have a picnic in your living room

12. Journal

13. Knit

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14. Learn to play a musical instrument

15. Listen to music

16. Listen to a podcast or audiobook

17. Meditate

18. Pamper yourself with a beauty treatment

19. Play a board game

20. Play with your pet or take your dog for a walk

21. Put together a puzzle

22. Read a book

23. Sit on your front porch to get fresh air

24. Skype or FaceTime with a loved one who lives far away

25. Snap photos around your neighborhood

26. Stargaze

27. Take a bubble bath or long shower

28. Take a class for fun, such as art, cooking or photography

29. Volunteer

30. Write a letter to a friend

Remember, it’s okay to start small.

“When you’re sick and going through chemotherapy, the last thing you may want to do is go for a walk, but if you can just sit outside on your porch for a few minutes, you’ll get the benefits of the sights and sounds of nature,” says Morales.

See more creative ways to make the most of your time.