How do I replace mindless scrolling with reading?

The urge to scroll often stems from a desire for novelty and mental stimulation—a need that reading satisfies far more deeply. Unlike the fragmented, context-switching nature of social media feeds, reading a book allows your brain to enter a focused state where comprehension and retention flourish. In addition, research shows that reading physical books before bed improves sleep quality more than any screen-based activity.

A useful trick is to keep a book visible wherever you typically reach for your phone: on your nightstand, by the couch, or in your bag. Place your phone on top of the book or right next to it. This way, you present your brain with a healthy alternative whenever you feel the urge for a distraction, a quick reward, or a break.

The goal isn’t to eliminate leisure time but to fill it with an activity that leaves you feeling enriched rather than drained. Start with just 10 pages when you feel the urge to scroll—you’ll often find yourself reading much longer.