It happens.

It may even have happened to you.

You have 5 minutes to kill and instead of doing something productive, you open social media and next thing you know you've wasted too much damn time.

Not shaming you, I've been there myself.

That is why a few years ago I compiled a list for myself of things to do instead of opening up my phone and wasting time.

It dawned on me to share this list when a buddy at my BJJ school shared his frustration with social media and falling in.
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Here's my partial list, so I don't firehose you with TMI.

Physical Health

Physical health is sorely lacking today.

With too much time at desk at work, on the sofa at home and stuck in your car or public transit going from home to work.

Here are 10 things you can do to get your body moving.

1. Stretching: Focus on areas like your neck, back, legs, and shoulders. Simple stretches like reaching for your toes or doing a chest opener can relieve tension.
2. Short Walk: Even a 5-10 minute walk can improve circulation, reduce stress, and boost your energy levels.
3. Bodyweight Exercises: Do a set of push-ups, squats, lunges, or planks. These exercises require no equipment and can be done in small spaces.
4. ​Breathing Exercises: Practice deep, diaphragmatic breathing or try box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4).
5. Hydrate: Drink a glass of water. Many of us are mildly dehydrated without realizing it.
6. Yoga Poses: Do a quick series of yoga poses like child’s pose, downward dog, or warrior pose to relieve tension and improve flexibility.
7. Foam Rolling: If you have a foam roller handy, use it to massage and relieve muscle tightness.
8. Dance: Put on your favorite song and dance around for a few minutes. It's fun, energizing, and great for cardiovascular health.
9. ​Jump Rope or Jumping Jacks: If you have enough space, these are excellent ways to get your heart rate up.
10. Eye Health: Practice the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds) to reduce eye strain.

Mental Health and Relaxation

With all the stress of work, life and your relationships, who couldn't use a little time out to relax and decompress?

Here are 10 healthier habits than distracting yourself with social media.

1. Meditation: Use apps or simple techniques to meditate for 5-10 minutes. Focus on your breath or use a guided meditation to clear your mind.
2. ​Gratitude Practice: Write down or mentally list 3 things you're grateful for. This can shift your mindset to be more positive.
3. Visualization: Visualize your future goals or an ideal outcome to something you're working on. This boosts motivation and reduces stress.
4. Mindfulness: Spend a few minutes in mindful observation, paying attention to your surroundings, senses, or thoughts without judgment.
5. Journaling: Write down your thoughts, ideas, or reflections. It helps clear mental clutter and can give you insights into your emotions.
6. Read a Book: Keep a book or e-reader handy. Even a few pages of fiction or nonfiction can be a productive way to spend time.
7. Learn Something New: Listen to a podcast or audiobook, or read an article on a topic that interests you.
8. Affirmations: Practice positive affirmations to boost your self-esteem and reinforce your goals.
9. Solve a Puzzle: Crossword puzzles, Sudoku, or brain teasers stimulate your brain and improve cognitive function.
10. Listen to Music or a Podcast: Choose calming music or an inspiring podcast to uplift your mood.

Productivity

It's amazing how much you can do when you spend a few minutes here and there.

I always like to keep a list of what I'm working on and breaking them down into time categories.

Not all projects are "deep work" that need 3-4 hours of interrupted focus.

Some don't even require a 25-minute Pomodoro session.

Sometimes 5 minutes is all you need to tidy up or get mental clarity on an upcoming project.

1. Tidy Up Your Space: Organize your desk, clean out your bag, or declutter a small area. A tidy space promotes a clear mind.
2. Plan Your Day/Week: Take a moment to review your goals or to-do list. Prioritize tasks and schedule your next steps.
3. ​Brain Dump: Write down all the tasks, ideas, or thoughts swirling in your head. This can reduce overwhelm and improve focus.​
4. Set a Small Goal: If you have time, work on a small part of a larger project. Breaking tasks into small chunks makes them more manageable.
5. Meal Prep or Plan: Use your time to plan healthy meals or snacks for the week. Prepping ingredients or making a grocery list can save time later.
6. Organize Digital Files: Spend a few minutes decluttering your phone or computer, deleting old emails, or organizing files.
7. Update Your Finances: Check your budget, track expenses, or review your financial goals.
8. Call or Text a Friend: Reach out to someone you haven’t talked to in a while. This strengthens relationships and can uplift both your mood and theirs.
9. Water Your Plants: If you have houseplants, use the time to water or care for them. It’s a small, peaceful activity that also brightens your environment.
10. Review a Bookmarked Article: Go through the articles or learning resources you've saved but haven't had time to read.

Personal Growth

Every morning, I start my day with a 5-minute reading from the book, 365 Tao, by Deng Ming-Dao.

It gets my day started on the right foot and I've been reading it for over 20 years!

You can do the same for your own personal growth, in just 5 minutes per day.

1. Learn a New Skill: Spend a few minutes practicing a new language using apps like Duolingo or Babbel, or learn a new skill online.
2. Practice a Hobby: Whether it’s playing an instrument, sketching, or knitting, take some time to engage in a creative activity you enjoy.
3. ​Affirm Your Goals: Take time to review your long-term goals and affirm the steps you’re taking to achieve them.
4. Mentorship Notes: If you have mentors or role models, jot down questions or reflections to discuss next time you speak with them.
5. Read a Personal Development Book: Grab a personal development or self-help book that aligns with your current goals.
6. Work on a Puzzle or Brain Game: Keep your mind sharp with strategy-based games or puzzles like chess, Tetris, or even Rubik’s cubes.
7. Take a Skill-based Course: Platforms like Udemy or YouTube offer quick lessons in anything from coding to photography.
8. Revisit Your Vision Board: If you have a vision board, spend a few moments visualizing the achievements you want to manifest.
9. ​Learn a Recipe: Use the time to look up a healthy recipe you’ve been meaning to try.
10. Reflect on Wins: Jot down your recent achievements and wins, no matter how small, to boost confidence.

Emotional and Social Well-being

The one common factor that most longevity research has shown is that community and connection is the biggest factor for living a long and happy life.

Make those investments now by practicing these 5 habits each and every day.

1. Compliment Someone: Send a thoughtful compliment or message to someone. Boosting others' morale also uplifts your own.
2. Acts of Kindness: Perform a random act of kindness, like donating to a cause, writing a positive review, or offering help to someone.
3. Hug or Pet Your Animal: If you have a pet, take time to cuddle or play with them. It boosts your mood and lowers stress levels.
4. Call a Loved One: Use the moment to strengthen your relationships by checking in on family or friends.
5. Express Gratitude: Send a thank-you note to someone who has helped you or made a positive impact in your life.

Miscellaneous

And a few more activities that you can do which is much better for you than social media.

1. Go Outside: Step outside for a few minutes to get fresh air and sunlight. Even a brief time outdoors can improve your mood.
2. Declutter Your Wallet/Purse: Clean out unnecessary receipts or items, and organize what you need.
3. Work on a Long-term Project: Dedicate a few minutes to progress on a passion project or something you’ve been meaning to get to.
4. Mindful Snacking: If you're hungry, prepare and eat a healthy snack like fruit, nuts, or yogurt, and enjoy it mindfully without distractions.
5. ​Track Your Habits: Spend time reflecting on your habits or updating your habit tracker for a sense of progress and accountability.

By incorporating any of these activities, you’ll be able to use your free time in a way that contributes to your physical, mental, or emotional well-being without turning to the internet or social media.