I’m sure many of us are guilty of relying on our phones to decompress, even when taking some downtime. But if your social media feeds are anything like mine – an endless stream of fad workouts, meal plans and extravagant skincare routines – it’s more likely to whip you into an anxious frenzy than leave you feeling calm and relaxed. Whether you have social media anxiety, insomnia or are just terrified by the idea of “brain rot”, you need a way to de-stress that doesn’t involve a screen, especially when many of us stare at one all day for work or school.
I’m sure we’re all familiar with the concept of mindfulness and how the practice can help to reduce symptoms of anxiety and boost concentration. But you might not realise how easy it is to incorporate it into your everyday life – after all, at its core, mindfulness is just about keeping yourself in the present moment. So to help you do just that, I’ve compiled a list of screen-free activities to help you clear your mind, get outside (if the weather allows) and be more mindful, without meditating.
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Gardening
It’s hardly new information that immersing yourself in nature can positively affect your mental health. But exposure to the great outdoors isn’t the only benefit of gardening – all that planting, pruning and weeding is also a great way to calm your mind and focus on the present. So, whether you have a back garden, allotment or a few plant pots to tend to, here are some tools to help you get stuck in.
Three-month vegetable seed subscription
£36 at Not on the High Street
£36 at Virgin Experience Days
Among the most therapeutic and satisfying parts of gardening is growing your own plants or crops. Start a vegetable patch with three deliveries of four seasonal vegetable seeds, from Swiss chard to chillies. Each pack comes with tailored growing instructions for each vegetable, making it a great option for beginners.
Burgon & Ball bypass secateurs
If your garden is in need of a tidy-up, you’ll no doubt need a trusty pair of secateurs. When Matt Collins, head gardener at London’s Garden Museum, put the best pairs of secateurs to the test, this surprisingly affordable model from Burgon & Ball came out on top.
Niwaki hori hori knife
Garden knives are among the most versatile tools in any gardener’s arsenal, taking on weeding, planting and digging (to name a few of their uses). Experts swear by the Niwaki hori hori knife.
For more gardening inspiration, check out our guide to getting your garden ready for summer
Bulb planting augers
Level up your garden with these gamechanging augers that make it easier to plant bulbs.
Velvet gladioli collection
£34.50 for 90 corms at Sarah Raven
If you want to plant some bulbs now, these gorgeous gladioli would make an excellent addition to any garden, and you can expect them to flower from July.
Copper gardening tools
For a satisfying gardening experience, you need the right tools. Gardening expert Alys Fowler says these copper gardening tools are “a joy to handle, lightweight and comfortable, and the more you use it, the more the copper shines”.
Large terrarium DIY kit
£52.49 at Debenhams
£69.99 at Argos
If you’re not lucky enough to have a garden, you can still reap the calming benefits of gardening with a terrarium. This DIY kit comes with the glass bowl terrarium as well as charcoal, gravel, sand and rocks to get you started. Then you can buy some terrarium plants of your choice to create a perfect miniature garden.
For more expert recommendations, check out our guide to the best gardening tools
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Jigsaws for adults
The focus needed to complete jigsaw puzzles can stop your thoughts from wandering elsewhere and help you stay in the now. Find one that fits your interests, whether you’re a Wes Anderson fan or an avid cook.
Accidentally Wes Anderson 1,000-piece jigsaw
£16.26 at AbeBooks
£18.39 at WH Smith
Piece together a gallery wall featuring framed pictures of locations that capture the aesthetic of film director Wes Anderson.
Michael Storrings Cherry Blossoms 1,000-piece jigsaw
£13.45 at Hive
£14.99 at WH Smith
A beautiful scene of cherry blossoms in a Washington DC park by award-winning illustrator Michael Storrings.
Cooked 1,000-piece jigsaw
£14.35 at Hive
£18.99 at Amazon
Complete this puzzle to reveal a collection of your favourite chefs’ cookbooks designed by illustrator Harriet Thomas-Bush.
The world of Jane Austen 1,000-piece jigsaw
£16.99 at the Guardian Bookshop
£16.99 at Waterstones
Step into the world of Jane Austen and celebrate the 250th anniversary of her birth with this puzzle inspired by her life and works.
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Jigsaws for kids
If your children tend to be glued to a TV, phone or tablet, entice them away with a puzzle of their favourite characters. Jigsaws are thought to help children develop their hand-eye coordination and problem-solving skills.
Paddington 1,000-piece jigsaw puzzle
Paddington gets around, whether that’s having tea with the late queen or getting up to mischief in Peru. If your kids love the films, then perhaps a Paddington puzzle is just the thing to give them a screen break.
Stitch 3D puzzle
£9.99 at Argos
£14.99 at Ravensburger
If they’re more of a Disney fan, they might enjoy this 3D Stitch puzzle, a really fun take on a traditional jigsaw.
Bluey 4 in a box jigsaws
£5.59 at John Lewis
£5.59 at Amazon
For younger ones, this set comes with four puzzles featuring scenes from the kids’ cartoon Bluey. The jigsaws range from 12 to 24 pieces, so they can gradually build up their puzzle skills.
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Birdwatching
Birdwatching and observing wildlife in general are other ways to relax and unwind in the great outdoors. Try reconnecting with nature by sitting in your garden or a park and watching any birds, insects or other animals that cross your path.
RSPB Cabin nest box
Entice more birds into your garden with this sweet bird house, perfect for species such as blue tits, house sparrows and nuthatches to set up camp. Hand-crafted in the UK using FSC-certified timber, the side panel of the house opens so you can carefully empty it at the end of nesting season and make room for the next occupant.
Roosting pockets
These handmade roosting pockets are made from natural materials and offer a safe shelter for small birds. They come with two different-sized holes that you can switch between depending on the size of bird you wish to attract.
Our Garden Birds
£14.99 at the Guardian Bookshop
£9.99 at Amazon
This beautifully illustrated book of British garden birds offers a whimsical tool for identifying all the species you spot.
RSPB Birding Journal
If you need somewhere to keep track of your observations, this birdwatchers’ journal from the RSPB is the perfect place to keep notes. Plus, it’s made of 100% recycled paper.
Nikon Monarch M7 binoculars 8x30
£319 at John Lewis
£319 at Jessops
If birdwatching is an activity you’d like to do more of, then investing in a good pair of binoculars could really enhance your experience. When researching the best for beginners, this pair from Nikon cropped up again and again on birdwatching forums and blogs. It has 8x magnification and offers a wide field of view so you can track moving birds more easily.
Celestron Nature DX 10x42
£159.99 at Argos
£159 at London Camera Exchange
If you’re not ready for such a big investment just yet, this more affordable pair of binoculars is also highly recommended by birdwatchers. The design is waterproof and fog-proof, making it ideal for use even during April showers.
Children’s Nature Trail Journal
£4.95 at Rex London
£4.95 at Hive
Get kids excited about nature with their own journal. This book is full of illustrations of animals, plants and insects that may be found along a British nature trail, with room to make notes of everything you spot.
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Colouring books for adults
Colouring isn’t just for kids: it’s seen a real rise in popularity among adults in recent years, with many people claiming the pastime helps them to relieve stress and focus on the present moment.
Manchester colouring book
£14.99 at Etsy
£14.99 at Colour Your Streets
Colour Your Streets has a range of books filled with landmarks from cities, counties and areas around the UK and abroad. From Barcelona to York, dozens of places are covered, so there’s sure to be a book for somewhere meaningful to you.
Coco Wyo colouring book
Coco Wyo’s colouring books have become popular with adults thanks to their cute and comforting scenes. Immersing yourself in these books will no doubt soothe your inner child and leave you feeling cosy.
Mindfulness colouring book for adults
£6.43 at WH Smith
£3.49 at Amazon
If you’re after something with a more mature feel, intricate patterns like those in this book take more focus and help you to stay in the moment.
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Colouring books and art for kids
Let your kids colour outside the lines with colouring books, sticker mosaics and crystal art kits that nurture their creativity and keep them off their phones.
Jumbo doodle chalk
For those fair-weather days, encourage them to take their creativity outside with jumbo chalks that are perfect for drawing on pavements.
British Museum: Around the World colouring book
£6.99 at Blackwells
£6.43 at Amazon
From an ancient Greek marketplace to a traditional dragon parade, scenes inspired by the British Museum’s artefacts are the canvas in this book.
Football Heroes colouring book
From Messi to Haaland, bring football heroes to life with this 80-page colouring book filled with legends of the game.
Sloth crystal art kit
A modern take on paint-by-numbers, this canvas reveals an adorable image of a sloth once you place the coloured crystals on to their corresponding places.
Animal kaleidoscope sticker mosaics
Use the different neon stickers to complete these kaleidoscopic wildlife mosaics. This set comes with 32 pages to keep your kids occupied.
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Colouring pens and pencils
For a satisfying colouring experience, make sure you choose the right tools. Pencils are better for beginners thanks to their finer tips, which offer more control. They’re also better for building colour and creating shading, which can allow you to be more creative with your colouring. Alternatively, felt tips are better for creating more vibrant pictures, and many come with dual tips, allowing you to cover large areas quickly and do finer details.
36 colouring pencils
120-pencil set
48 colour alcohol-based pens
80 graphic dual-tip markers
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Outdoor yoga
Staying present is already a big part of yoga, but why not take your practice outside for that extra serotonin boost?
Lululemon 5mm yoga mat
Whether you want to stretch it out on the beach, at the park or in a forest, a thicker yoga mat will keep you comfortable on uneven surfaces or help to flatten down thick grass. This mat from Lululemon is 5mm thick and made with FSC-certified rubber, so it can be easily wiped down after outdoor use.
Nonslip jute travel mat
£57.99 at Complete Unity Yoga
£65.55 at Etsy
If you want a more portable mat, this travel one can be rolled up or folded, so you can easily transport it wherever you want. It’s made from jute fabric and sustainably harvested natural tree rubber.
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Journaling for adults
Journaling is great if you’re hoping to practise gratitude as well as mindfulness. A journal with prompts is helpful for beginners who aren’t sure where to start, but if you just want an outlet for your thoughts with no structure, then go for a blank notebook.
Gratitude journal
Papier’s gratitude journal contains daily prompts and activities to help you feel grateful even after a bad day. It also comes in various colours, so you can find one that suits you.
The Calm Workbook
£20 at the Guardian Bookshop
£15 at Blackwells
A workbook full of exercises and prompts to encourage self-compassion and help build a calming routine into your daily life.
MindJournal
£10.99 at the Guardian Bookshop
Aimed at men, the MindJournal contains writing exercises to help you understand how to look after yourself and help build a healthier and happier life.
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Journaling for kids
Journaling isn’t just an outlet for adults, it can also help children to better understand their feelings and improve their emotional regulation. Find a journal aimed at kids and encourage them to have a quiet moment to reflect on how they feel.
HappySelf Junior journal
Created for six- to 12-year-olds, this journal is intended to be used for a few minutes each day. It’s designed to encourage gratitude and reflection on emotions.
Big Life Journal for kids
The Big Life Journal aims to teach children how to believe in themselves, face challenges and grow from their mistakes through stories, illustrations and activities. Recommended for ages seven to 10.
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Lego for kids
Lego has been around since the 1930s, and it’s as popular as ever. Share it with the next generation and get a set you can build together (you might even enjoy it more than they do). With sets aimed at various age groups, it’s the perfect activity to keep restless hands busy and help hone concentration skills.
R2-D2
£66.99 at John Lewis
£89.99 at Lego
This 1,050-piece R2D2 is the perfect dose of nostalgia for grownups and a fun activity for kids aged 10+.
Wild Animals: Panda Family
£27.99 at John Lewis
£34.99 at Lego
From Lego’s Wild Animal range, this adorable panda family comes in 626 pieces and is aimed at children 8+.
Beekeepers’ House and Flower Garden
This super-cute beekeeper’s house will keep them entertained even after it’s built, doubling up as a doll’s house. Aimed at kids 12 and older, this set comes in 1,161 pieces.
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Lego for adults
From landmarks and buildings to animals and plants, there are seemingly endless Lego sets for adults. And just like jigsaws, the repetitive but mentally engaging activity can help to clear your mind.
The Botanical Garden
Put together this 3,792-piece set to reveal a beautiful botanical garden with 35 different plant species.
Tuxedo cat
This furry friend comes in 1,710 pieces and can be built into different poses – puurfect for cat lovers.
Wildflower bouquet
£43.99 at John Lewis
£54.99 at Lego
For flowers that will last for ever, check out Lego’s range of buildable bouquets and plants.
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Running
Studies have shown that combining mindfulness and physical exercise can improve your mental health more than either practice alone. With this in mind, running is great for helping to clear your mind while also improving your cardiovascular health. Get outside for a run and try to focus on not letting your mind wander.
Kiprun hydration running belt
This handy running belt is perfect for keeping your keys, phone and a small drink on you.
For more, read our guide to the best gifts for runners
New Balance Fresh Foam X 1080 v14 Shoes
£160 at New Balance
From £152.20 at Amazon
If you predominantly run on roads or pathways, try these trainers from New Balance. They were deemed the best trainers for road runs in our guide to the best running shoes.
Asics Trabuco Max 4
£160 for women’s at Asics
£160 for men’s at Asics
If you’re more likely to run on rough terrain or nature trails, the Asics Trabuco Max 4s come highly recommended for trail runs.
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Puzzle books for adults
Puzzle books are a great way to work out and distract your brain. Whether you want an achievable challenge or something that takes a bit more thought, there are plenty of options from sudoku to word searches.
The Mindfulness Puzzle Book
£9.99 at the Guardian Bookshop
£9.19 at WH Smith
Wind down your mind with this book of fun and achievable activities designed to relax you.
Wordle Challenge Puzzle Book
£7.99 at the Guardian Bookshop
£7.99 at Waterstones
Remember Wordle? If you’ve been hooked on this addictive word-guessing game, try the puzzle book version so you can play without adding to your screen time.
Guardian sudoku and crossword books
From £7.99 at the Guardian Bookshop
For puzzle traditionalists, you can’t beat a sudoku or crossword to train your brain. This Guardian collection of classic puzzles is a good place to start.
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Puzzle books for kids
If your kids could benefit from something more challenging than relaxing, then puzzle books are a good way to go. Get them flexing their mental muscles with fun but stimulating riddles, mazes and mysteries.
I Spy Spooky Night picture riddle book
Take a trip through a haunted house filled with spooky riddles. Each page contains a creepy scene in which rhyming riddles must be solved to locate objects. Fun for all ages thanks to the varying difficulties of each page.
Planet Earth Mazes puzzle book
Mazes that become increasingly harder, set in scenes around the world – from piles of recycling to the rainforest. This book is a brilliant way for kids to learn about the planet while honing their focus skills.
Murdle Junior: Curious Crimes for Curious Minds
£5.99 at Scholastic
£7.49 at Waterstones
Filled with code-breaking, map-reading and maze-solving puzzles, this junior edition of the popular Murdle books will keep them entertained while they practice their problem-solving skills.
