We spend a lot of time online nowadays and not all of this time is well spent. After a long day of scrolling, swiping and tapping, we might feel some regret about how we spent our time. I too have wasted quite a large amount of time on the internet.

That is why I wanted to write a guide on how to spend less time on the internet and more time in the ‘real world’.

There are two ways of looking at making changes in undesired behaviour:

1. We can focus on reducing undesired behaviour.
2. We can focus on increasing desired behaviour.

In my experience the second way will yield more results. It is easier to do something than it is to not do something. Focusing on not doing something will increase the mental space that the undesired behaviour takes in our mind.

An example: for me it is more difficult to focus on not eating things that are unhealthy. It takes more mental effort to abstain from eating chips than it does to eat an apple.

More to the point: it is easier to focus on alternatives for spending time online than it is to focus on not spending time on the internet. The best way to reduce undesired behaviour is to replace it with more desired behaviour.

You should invest some time in finding things to do besides anything that is on a screen. It should be activities that are not hard to get started with, but take some effort to keep doing. Reading is a good example. It is easy to pick up a book and read a few pages. It will take some effort to finish the book, especially if you’re not used to reading anymore.

For me reading is the best way to spend less time online. It still satisfies my hunger for information, without frying my brain with overstimulation.

When getting started (or starting again) with a habit of reading, I would recommend to read books that you actually want to read. Don’t force yourself to read so-called ‘important’ books because you feel like you should, just focus on reading things you like. Those great books like Crime and Punishment will still be there when you are more comfortable with reading.

Another great alternative to spending time online is walking. Like reading, walking is easy to get started with. You don’t need to walk 10km a day, but 15 to 30 minutes every few days is a great start.

Walking is even better when you don’t take your phone with you. It is better to spend some time with just your thoughts and away from any artificial stimulation.

Reading and walking are great activities to get started with when trying to spend less time online. Below are some more suggestions:

1. Baking can be quite fun and there are many tasty recipes. You can bake cakes, bread and other snacks.
2. Woodworking is a bit more difficult to get started with, as it is not easy and you will need some tools. It is very rewarding to create something beautiful.
3. Leatherworking is also somewhat difficult to get started with, but also rewarding once you get the hang of it.
4. Running is something I personally enjoy. It is easy to get started with. Seeing progression in your running speed or distance is really enjoyable and you can keep setting new goals.
5. Writing can be enjoyed in many different ways: essays, poems, diary entries, journalling.
6. Hiking. Basically walking but more intense and in a prettier environment.

There are also digital activities that are better than scrolling and swiping. I enjoy programming and learning about Linux, but you can also edit photos and videos or other creative things.