Something that’s been on my mind lately is the allure of scrolling or “screening” before bed. 
 
There’s something so easy—and entertaining—about scrolling through social media or binge-watching your comfort show, especially after a long day.

And if you have any kind of social anxiety, it can be even more tempting to escape into those low-interaction spaces. 
 
For me, after juggling work, family commitments, and everything else life throws my way, it’s really tempting to escape to that world before bed. But as cozy as it feels at the start, screen time seriously disrupts my sleep.

We’ve all had those nights where we say, “Just 10 more minutes,” only to find ourselves wide awake hours later; it’s designed that way.  👀
 
Even when I’m laughing out loud at comedies, or watching stirring musical performances, screens before bed still impact my ability to shut my brain off and rest. Does this happen to you too?
 
I’ve fallen into the scrolling trap more times than I can count, which is why I’m sharing five relaxing activities you can do instead!

5 Relaxing Evening Activities that Don’t Involve Screens

1. Puzzling Your Way to Calm
Puzzles are a fantastic way to relax your mind while also engaging in a gentle challenge. You can do this solo, making it a perfect quiet activity for moments when you want to disconnect from the world. Whether it’s a jigsaw puzzle or a crossword, it can take your mind off the day’s stresses and help you ease into a restful sleep. 

2. Gentle Yoga with Carolyn
If you’re looking for a way to stretch out the day’s tension, consider a gentle or restorative yoga class. Carolyn has kindly shared a lovely, non-adrenalizing 30-minute session that you can follow along with at home. While this class does involve a screen, it’s designed specifically to help you unwind and let go of the day’s stress. The session culminates in legs up the wall pose, focusing on relaxation and deep breathing—perfect for preparing your body for sleep.

3. Journaling for Dreamtime
Journaling can be a wonderful way to process your thoughts before bed and set the stage for a good night’s sleep. If you’re unsure where to start, here are a few calming journal prompts to ignite your dreamtime:

–   What are 3 things I’m grateful for today?
–   What is one positive experience I had today, no matter how small?
–   How do I want to feel when I wake up tomorrow?
–   Is there anything from today that I need to process, here on the page?   

Taking just a few minutes to jot down your thoughts can help clear your mind and ease you into dreamtime peacefully.

4. Meditation: Find Your Inner Calm
If you’re so inclined, a bit of meditation can be a great addition to your bedtime routine. Just a few minutes of awareness-based or guided meditation can ground you and help release the day’s tension. If you can turn your phone off, a simple practice of closing your eyes and concentrating on your breath can do wonders.

5. A Good Book will Never Let You Down!
The right kind of book really helps me unwind. I just finished “Maybe You Should Talk to Someone” by Lori Gottlieb. It has fascinating insights into the world of therapy, from both the therapist and the client perspectives. Another favourite of mine is “The Midnight Library” by Matt Haig. It beautifully explores the theme of regrets and the choices we make in life. It might just help you make peace with your past, as you drift off to sleep. (Thanks, Stuart Reid, for the recommendation!)

I know life can be overwhelming—and squeezing in these activities before bed might feel impossible at times. But even taking a few minutes without screens could help create more peace and energy in your life.  

The next time I find myself reaching for my phone before sleep, I’m going to think of you, my friend—and practice what I preach! 

Thanks for being here.
Tamika