Instead: Things To Do — a dopamine menu to stop doomscrolling
Instead is a dopamine menu app that helps you
stop doomscrolling by deciding — while you're calm — what small,
real-life things you'd rather do instead of reaching for your phone.
What is a dopamine menu?
A dopamine menu is a short, hand-written list of small things you actually enjoy,
sorted by how much time and energy they take. When the urge to scroll hits, you don't
negotiate — you just order off the menu. Instead groups yours into Starters (1–5 min),
Mains (10–30 min), and Desserts (quick joy).
Things to do instead of scrolling
- Step outside for two minutes
- Splash cold water on your face
- Take a real walk, no phone
- Read ten pages of a paper book
- Play one song, very loud
- Pet an animal
How it works
Tell Instead how you feel and how long you've got, and the menu narrows to what fits
right now — or tap “Surprise me” for a single pick. A gentle evening nudge and a
built-in grace day keep it kind, not shaming. No detox, no lockouts.
Instead is free to start and available on the App Store and Google Play. This site uses
JavaScript for its interactive 3D experience.