5 low-energy and useful tasks to try instead of doom-scrolling – this brain hack will break bad habits

There never seems to be enough time in the day to get everything done – but a quick look at our screen time recap will often reveal we've spent hours scrolling through social media.

While there is nothing wrong with a little screen time, spending time instead completing easy household tasks will not just improve your home, but retrain your brain out of the habit of doom-scrolling.

Here, pro organizers and psychologists share the five best low-energy tasks to improve your home organization ideas and simultaneously make chores more appealing than your phone.

5 low-energy tasks to try instead of doom-scrolling

The act of doom-scrolling aimlessly through apps, news, and social media, can occur for several reasons. It can be a result of FOMO (the Fear Of Missing Out) or an urge to stay informed, anxiety, the need for mental distractions, or an addiction, where scrolling has become an automatic habit your body defaults to when your brain is unoccupied for a few minutes. Giving in to the urge to doom scroll can make the habit worse, meaning it is important to find alternatives to retrain your brain.

Swapping this type of directionless scrolling for helpful household chores might not sound like a fun trade-off, but it is incredibly beneficial for your home and mental well-being, and can even help you banish procrastination for good.

Melissa Legere, licensed marriage and family therapist, co-founder, and COO at California Behavioural Health explains, ‘With doom-scrolling, you spend hours stuck in a loop, taking in negative news and spiraling, and you often feel worse by the end – drained, anxious, or just mentally cluttered. But with low-energy chores, even the small ones, you’re doing something that benefits your mental health.

‘Cleaning up a little, folding laundry, or organizing a drawer can make you feel productive and more in control. When your surroundings feel calmer and more organized, your mind follows suit. Plus, that sense of accomplishment from completing even a few tasks can also boost your mood and make you feel more motivated to do other things – rather than wasting time getting lost in a social media rabbit hole.’

With that in mind, these five low-energy chores are the best place to start.

1. The basket method

One of the easiest ways to tidy your home when you feel overwhelmed or would rather be on your phone is to simplify the system and use just one basket.

Jackie Lindsay, ADHD home blogger at @sobrighthome shares, ‘As a mom-of-two with ADHD, who constantly lives in renovation chaos, I fully understand how a cluttered home can affect one's mental health. Rather than doom scrolling, grab a basket and fill it with things from around the home that need to be put away, then put them away either right away, or later when you have a little more energy.’

One of the most effective ways to use the basket method is to pair it with the Ski-Slope organizing method. This involves starting in the corner furthest away from a room’s door and moving side to side, picking up every item not in its correct place as you go. This then makes it easier to put everything away without getting distracted.

2. Folding laundry

Laundry is rarely anyone’s favorite task, but it can be particularly low-energy and mindless if you use a distraction. Jackie continues, ‘Listen to a podcast while I put laundry away. What usually happens is I get my laundry done and the podcast episode isn't finished so I keep doing simple tidy-up tasks until my laundry is complete.’

This handy organizing trick to make laundry easier helps to reduce your screen time and, over time, will retrain your brain to not dread laundry as much. To make it even simpler, you can also try the air-folding method to cut complicated techniques and produce neat piles of clothing for shelves or drawers with ease.

3. Clear the floor

Stuff on the floor is one of many things that make a room look really messy. If this is the case for your home, consider spending your scrolling time casually picking stuff up instead.

Melissa says, ‘If there’s clutter, like shoes, bags, or random stuff lying around, just picking it up and putting things where they belong can make a big difference. It doesn’t take much effort, but having a clear space instantly makes the room feel more organized and less overwhelming. Plus, moving around a little – even just to tidy up – can help break that mindless scrolling habit.’

4. Look for ‘black and white’ tasks

If you are feeling stuck on where to start decluttering rather than scrolling on your digital device, Corrin McCoy, professional organizer and owner at Neat Method suggests, ‘Start with something that’s black and white.'

For example, look around your space and find any dishes that need to be taken to the kitchen. Corrin adds, 'Find anything that needs to be disposed of or recycled – wrappers, last week’s newspaper, that empty container of hand lotion. Not having to make decisions makes these tasks low-energy.’

5. The 10-minute stash

You don’t have to replace scrolling with intense decluttering methods unless you're seriously motivated and in the mood.

Otherwise, to keep things low-energy, Corrin says, ‘Next time you catch yourself doom scrolling, put your phone in the other room, set a 10-minute timer and do some low-stakes chores.

'For me, sometimes just getting started is the hardest part and once I’ve completed one chore, I’m far more likely to keep going. The 10-minute timer is how I ease in. I tell myself that it’s only 10 minutes. I can tidy up for 10 minutes.’

How to make tasks more appealing than scrolling

So, how do you 'force' yourself to tackle a chore rather than scroll on social media on the phone?

Melissa suggests, ‘Start with a small task. This helps you avoid decluttering your home when you feel overwhelmed. If you start with something easy, like clearing a small area or wiping down a surface, you’ll think, “Okay, this won’t take long.” Once you get going, it’s easier to keep going, and before you know it, you’ll have done a lot more than you thought without scrolling at all.

‘You can also listen to a playlist, podcast, or vlog while working,’ she adds. ‘Sometimes, having something to focus on while you work makes it easier to get started. Put on a playlist, a podcast, or even a YouTube video in the background to act as body doubling while you tackle a chore. It can make the task feel less like a chore and more like a chill, multitasking session. This can also distract you from the urge to scroll, so you get stuff done without even really thinking about it.’

Meet the experts

Melissa Legere

Melissa Legere, LMFT graduated cum laude from California State University, Fullerton with her master’s degree in Counseling. Melissa has more than 12 years of experience as a Licensed Marriage and Family Therapist (LMFT). She has specific training and experience in Dialectical Behavioral Therapy, Motivational Interviewing, and Cognitive Behavioral Therapy.

Jackie Lindsay

Jackie is a proud mom, wife, and passionate DIY enthusiast. From making personalized gifts to transforming ordinary household items into something magical, she has spent years perfecting ways to make home DIY projects accessible, enjoyable, and rewarding for all skill levels.

Corrin McCoy

Corrin McCoy is the owner of Neat Method NYC, where she combines her expertise in professional organizing with her background in interior design.

FAQs

If you are keen to kick the scrolling habit, there are several ways to hack your brain to make chores easier. It will take some dedication at first, but with time you will notice that these time management tips for a smooth running home feel more natural to you.