How do you wind down - without looking at rubbish on your phone?

[Ohwhatadag]

My mind is often frazzled at the end of the day. Or I have 5 - 15 minutes between stuff. I always end up on my phone because my mind is too stressed or unfocused.

What do you do in these situations?

Love all the suggestions. I have lots of things I can get out when I have a chunk of time to fill, but struggle with odd 5-10 minutes. Think when we has a newspaper I'd have looked at that. Now, I look at my phone and get sucked in and spend more time than I want to. Wouldn't get sewing out or go for a walk for 10 mins while waiting for something for example. Crossword/puzzle book or magazine sounds like a good idea to have to hand.

Magic jigsaw on my tablet - either from one of my own photos or the daily challenge, which is fun because you don't get to see what it is until it's complete!

I don't pick up my phone. At all. Much to the annoyance of people that expect an instant response.

I'd walk the dog, read a newspaper, pickup a book, I have sewing to do, whip the hoover round the worst bits, cook or bake (I made THE most yummy millionaires shortbread yesterday while cooking tea), or clean tack which I love doing with Stubbens Hamanol (eldest has horses) - don't know what is in it but it leaves my hands very soft too! In the better weather post clock change there's more gardening.

Read a book - I have my kindle in my handbag for when I'm waiting for the DC to finish an activity.

colour
go for a walk
listen to music/podcast
watch a movie
have a bath

Still my phone I I find playing Tetris calms me!

Thanks for the suggestions. But your normal people. I've tried reading. To the point of joining a reading group so I have to finish the book. But sometimes it is impossible to focus at all.

My mind is like a washing machine fuelled by nervous energy. Reading is too passive. Cooking or colouring in while listening to podcasts could be good to try settle my mind. (Or get a different job/life!)

Reading on my kindle

I am AuADHD and have never felt "normal"! It is a fight not to look at my phone - I have to turn notifications off and put it in another room and even then I find myself getting up to get it several times!

It's a vicious circle as looking on my phone makes my attention worse and makes me anxious and eventually, when I can force myself off the phone, I feel a lot calmer.

Logic puzzles

The issue with many of these suggestions is you need 30mins of downtime at a time, at least, to make them worth it. It's harder to fill 5-10 mins

Jigsaw, knitting and zombie films. I find all of them very calming.

I agree with zombie movies!

I cross stitch. I started when doing my dissertation at uni to help take my mind off the stress and it’s been my go to ever since.

I’ve started listening to podcasts. There’s so many you’re bound to find something that interests you. My current favourites are food related ones and MLM scam ones 😆 I listen in the car, whilst I’m cooking dinner and when I’m going to sleep.

Crochet
Podcast while crocheting
YouTube / Netflix

Agree the 5-10 mins with a frazzled brain lull is easier to fill by scrolling on my phone.

Perhaps the 5-10 mins phone is good use of time simply to wind down. It’s the 15 mins plus that needs additional activity so there is a variety.

I sometimes just do nothing. Just be. I can sit in the car waiting for the kids or lie on the bed for 15 mins before finishing the house jobs. If your brain is frazzled it could give you time to process your thoughts. If you want to not think, sudoko or a crossword is good for the brain. I read before bed every night and cant sleep without this time but I get that doesn't suit everyone.

Usually reading but I'm going to dig out one of my colouring books for such moments, as I find that more calming.

I wonder if this is what you need OP. At fatigue clinic I learned to "zone out" for 10 mins at a time and I'm meant to do it multiple times a day to manage symptoms. Basically I think they are wanting you to "practice mindfulness" but rather than listening to a guided mediation or something (which I find extremely tedious) I just put on a rainforest soundtrack and zone out to it. Sounds a bit odd but with a bit of practice it just clicks in.

Zentangles are only little squares the size of a post-it, just paper and one pen so easy to pick up and put down. It's just doodling with a little bit of framework around it.

After making sure Ddogs have had all their daily needs, I ascend to my bed, with a home made picnic, sometimes including a glass of fizz, plated up on a lovely tray, and read Grazia or watch You Tube. Bliss 😁

I’m going nudge this back into life.

Thing with a phone it is quick fix. I find it’s the best way to calm my brain. The question is … but is it really. It could be fun finding other ways to calm down and be stimulated at the same time

Play songpop on my phone

Look at cars for sale on my phone

Reading good fiction

If you want to not think, sudoko or a crossword is good for the brain.

That's my usual chillout, various of the Times puzzles.

In good weather especially summer a bit of gardening such as deadheading is nice though, and a walk round sniffing everything scented.