According to a 2016 Nielsen report, Americans watch more than five hours of television a day. It’s easy to get sucked in and realize you’ve spent your whole evening watching TV. While some screen time can be relaxing and entertaining, too much of it can negatively impact your:
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Mental health. “When you are watching TV, you aren’t using much cognition, but rather shutting down,” says Nancy Morales, MFA, ATR, a counseling intern at Cancer Wellness.
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Physical health. Blue light from screens—including televisions, tablets and smartphones—stimulates the body, which can cause you to have trouble falling asleep or sleeping deeply. Avoid using a screen an hour before bed.
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Relationships. “Watching television tends to isolate us and diminish conversations within families,” she explains.
30 things to do besides watching TV
“Anything you can do to be creative, get outside in nature, get moving and spend time with other people is a beneficial activity,” says Morales.
These activities can help you be intentional with your time, making the most of your life:
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Arrange flowers
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Bird watch (put a small birdfeeder outside a window)
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Cook or bake
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Craft or work on an art project
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Draw
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Doodle in a coloring book
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Enjoy a cup of tea
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Fill out a crossword puzzle or Sudoku
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Garden
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Go for a walk in nature
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Have a picnic in your living room
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Journal
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Knit
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Learn to play a musical instrument
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Listen to music
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Listen to a podcast or audiobook
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Meditate
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Pamper yourself with a beauty treatment
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Play a board game
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Play with your pet or take your dog for a walk
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Put together a puzzle
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Read a book
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Sit on your front porch to get fresh air
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Skype or FaceTime with a loved one who lives far away
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Snap photos around your neighborhood
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Stargaze
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Take a bubble bath or long shower
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Take a class for fun, such as art, cooking or photography
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Volunteer
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Write a letter to a friend
Remember, it’s okay to start small.
“When you’re sick and going through chemotherapy, the last thing you may want to do is go for a walk, but if you can just sit outside on your porch for a few minutes, you’ll get the benefits of the sights and sounds of nature,” says Morales.
See more creative ways to make the most of your time.