Could you swap scrolling for knitting? If you have started 2026 with a New Year’s resolution to spend less time on your phone, you are not alone. Many people want to swap their habit of scrolling mindlessly on social media for another activity that feels calmer and more intentional.
Too often, we reflect on how much time we spend scrolling and are left feeling frustrated or guilty afterwards. There are now many apps and gadgets designed to limit phone use. However, our urge to reach for our phones can be so strong that we override these barriers and end up scrolling anyway. The problem with blocking access is that it does not address why we are reaching for the phone in the first place.
As a psychologist, I know that understanding the reason behind a behaviour makes change far more likely. Below are some of the most common reasons we scroll, and why swapping mindless scrolling for a mindful activity like knitting can be such an effective alternative.
We scroll for a dopamine boost
Many of us reach for our phones because we want a quick lift in mood. Scrolling might make us laugh, feel connected, or experience a brief sense of pleasure. This happens because novelty and reward trigger dopamine.
Knitting can meet this same need. I once ran an Instagram poll asking knitters when they felt the biggest dopamine boost during a project. The answers varied widely. Some loved planning and choosing yarn, others enjoyed casting on, and many described the joy of trying on a finished garment.
What stood out was that knitting offers frequent, small rewards. Each row, section, or milestone provides a sense of progress. This steady flow of achievement makes it easier to swap scrolling for knitting without feeling deprived.
We scroll to fill small pockets of time
Phones are often used in short gaps between tasks. Waiting rooms are a good example. If you look around, most people are scrolling while they wait for their appointment.
Knitting works beautifully in these moments. A small project, such as a sock or simple square, can fit easily into a bag. Whether you have five minutes or fifteen, you can make visible progress and this ‘dead time’ doesn’t feel wasted.
There is also an emotional benefit. Knitting is linked with increased calm and helps bring attention into the hands. If you are feeling nervous, for example while waiting for an appointment, knitting can help you pass the time in a more grounded and mindful way.
We scroll because we feel bored
Boredom often appears when the task we are doing only uses part of our attention. Watching television, listening to a meeting, or sitting with family can leave spare mental capacity which makes us tempted to reach for our phones.
The issue with picking up a phone is that it demands more attention than we have available. Instead of filling a small gap, scrolling pulls focus away from what we are meant to be doing.
A simple knitting project is different. Once the basics are learned, knitting is repetitive and uses muscle memory. It keeps the hands busy while allowing the mind to stay present. This is why many people find that knitting helps them concentrate during passive listening tasks, such as attending a meeting or listening to a lecture.
We scroll when we feel restless
Restlessness is slightly different from boredom. While boredom is mental, restlessness is a physical feeling. Many of us feel the urge to move, fidget, or keep our hands occupied.
Phones provide this movement, which is why they can feel soothing. As adults, though, we may feel awkward using obvious fidget tools and instead default to our phones because they seem more socially acceptable.
Knitting offers a helpful alternative. It gives restless hands something to do without the guilt that often comes with scrolling. For many knitters, picking up the needles feels both calming and acceptable in social settings.
We scroll for emotional regulation
Phones are frequently used to escape difficult emotions. Scrolling distracts us and gives temporary relief, but the feelings often return as soon as we stop. In some cases, scrolling can even increase anxiety, depending on what we see online.
In contrast, research demonstrates that knitting is associated with an increased feeling of calm and a reduction in stress.* When we pick up a simple knitting project our hands are busy but we are still able to process our emotions. Many knitters on the Why I Knit podcast have described feeling more able to sit with difficult feelings while the rhythmic movement of knitting provides comfort.
In this way, swapping scrolling for knitting is not about avoidance. It is about choosing a tool that supports emotional wellbeing rather than undermining it.
If you are trying to change your phone habits, and stop the mindless scrolling, knitting offers a mindful alternative. It meets many of the same needs as scrolling, but leaves you feeling calmer, more present, and more satisfied at the end. So our invitation to you is that whenever you can, swap scrolling for knitting!
