During the winter of 2024, Rachel Martin, a 33-year-old resident of Sydney, Australia, experienced a significant realization about her free time: it was predominantly spent staring at screens. She had developed hobbies centered around digital activities, such as watching television, playing video games, and creating digital art, to the extent that she often found herself looking at screens for more than 12 hours a day. This led her to seek an analog alternative that could offer a break from the digital world.
After experimenting with different activities, Martin discovered a passion for journaling using fountain pens and specialty inks. She described it as a "cool tactile experience" that unexpectedly turned social when she began attending meetups for fountain pen enthusiasts in her city. Martin found that this new hobby not only provided a much-needed screen break but also helped her manage her chronic migraines, which are triggered by screen time.
The benefits of adopting a new hobby extend beyond simply reducing screen time. Engaging in enjoyable activities can lead to diminished stress levels and improvements in both mental and physical health. Many individuals, like Martin, share the goal of minimizing their screen usage, leading to a growing interest in finding fulfilling analog hobbies.
However, finding a satisfying screen-free hobby can be challenging. According to Sarah Pressman, a professor of psychological science at the University of California, Irvine, people often feel the pressure to find the ideal hobby. Instead, she suggests having a mix of small, enjoyable activities, such as playing pickleball, trying out new recipes, or gardening. These smaller engagements can have a cumulative positive effect on mood and overall health.
Matthew Zawadzki, an associate professor of psychological sciences at the University of California, Merced, emphasizes that hobbies don’t need to consume large amounts of time to be effective. Starting small and thinking about activities that can be completed in as little as five to 20 minutes can aid in finding fulfilling pastimes. Zawadzki points out that while a hobby may not drastically change one's life, it can positively influence shorter time frames.
For those exploring new hobbies, Pressman recommends testing a variety of activities for about 30 minutes each to gauge how they make you feel—comparing this to dating, where it may take several attempts to find the right fit. Additionally, reflecting on childhood interests or seeking activities that foster a deeper connection can also lead to discovering satisfying hobbies. Zawadzki suggests being intentional with time usage by considering what one wishes to gain from their daily routine.
Asking for recommendations can also facilitate the search for new hobbies. Zawadzki advises individuals to seek suggestions from friends and family, especially considering any limitations on finances, time, or physical space. This approach can open up new avenues for exploration that may not have been previously considered.
To counteract the ease of falling back into screen time, it's crucial to make hobbies as accessible as possible. Pressman recommends keeping tools for hobbies, like sketchpads or puzzle books, easily visible, to encourage engaging in these activities after work or during evenings. Implementing specific goals, reserving dedicated time for hobbies, and finding a "hobby buddy" for accountability can further solidify one's commitment to reducing screen time.
Despite the emphasis on cutting down screen time, it's important to acknowledge that screen activities are not inherently negative. Zawadzki highlights that certain screen-related activities can be beneficial, such as spending quality time with family while watching a movie or using engaging content to motivate exercise. The key is to find ways to optimize screen usage to better serve personal goals, including setting limits on passive viewing. Tonietto's research indicates that perceiving leisure time as wasteful can detract from its enjoyment, reinforcing the idea that recognizing and appreciating screen activities can enhance the overall experience.
Experiencing joy and relaxation during leisure activities, whether screen-based or not, ultimately contributes to well-being. Engaging in a mix of activities, both digital and analog, allows individuals like Rachel Martin to find balance and fulfillment in their lives.
