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How to Go Analog, Including Best Hobbies to Pick Up

By Ethan Boldt

February 4, 2026

It’s alarming. Recent reports show that many Americans spend over 10 hours online daily, including about five hours streaming and another five-plus hours on browsing, work and social media. Around 30 percent of U.S. adults report being online "almost constantly.”

Meanwhile, AI continues to surge in its popularity and integration into both the workplace and the home. In fact, there are over 800 million regular users globally of ChatGPT alone.

It’s why 2026 is being talked about as the “Year of the Hobby.” To be precise, an analog, digital-free hobby. “Going analog” means putting aside the digital life as much as possible while re-centering your days around offline, intentional, healthy habits.

Of course, few of us can go off the grid. Instead, below is a guide to deal with our likely digital addiction, what steps to take to go analog, and a host of new analog habits that can re-connect you to raw joy, even your core being. Going analog shouldn’t feel restrictive but rather free you to feel alive again, such as using your hands for offline creativity, enjoying more face time than screen time, and more reading of physical books than online scrolling.

What is going analog?

Going analog means intentionally stepping away from constant digital use and centering an offline existence, particularly outside of work. Rather than always staring at a screen and being pinged constantly, you’ll build a robust offline life.

Going analog can mean the following:

• Writing things down on paper instead of in apps

• Reading physical books

• Meeting in person with friends and enjoying face-to-face conversations

• Listening to music without multitasking

• Existing in rooms without your smartphone

While most of us cannot reject technology altogether, it’s about being more deliberate with our online life, in terms of overall time and brain space. Likely it remains important in your work and private life but don’t give it top priority any longer.

Breaking the digital addiction

While many people have heard of social media addiction, the reality is that there’s an overlapping digital addiction that many of us suffer from.

Going analog can help break a digital addiction — it works best as a gradual reset and habit replacement rather than as an immediate cure.

Digital addiction is often driven by dopamine loops — constant notifications, scrolling, novelty and validation. Going analog can interrupt those loops and retrain your brain to tolerate boredom, focus for longer periods, and find reward in slower, real-world activities.

Replacing screen time with analog habits (like reading, walking, journaling, cooking or creative work) gives your brain alternative sources of satisfaction without the constant stimulation.

How to go analog

1. Decide why you want to go analog

Rather than feeling deprived right out of the gate, you want to be intentional about why you’re doing this.

Perhaps you seek to be more focused or creative, better mental health, deeper relationships, or less information overload. Maybe all of the above.

2. Replace screens with physical tools

You can’t just remove tech from your life and expect the brain to immediately adjust. Instead, swap that digital convenience for something more physically tangible.

Use a paper planner or notebook instead of apps, read physical books or magazines, write letters or notes by hand, use an alarm clock instead of your phone for waking up, etc.

3. Create tech-free zones and times

Again, most of us cannot just jettison technology. Instead, make certain places in the home tech-free as well as certain times. This can be especially beneficial for families (and yes, the kids).

Institute rules like no phone at the dinner table, no screens in the bedroom, no TV in the mornings, phone-free walks, etc.

4. Slow down consumption

We are digitally drowning. Social media, email, workplace apps, Reddit, Spotify, Substack, news and sports on TV, that new TV series.

Instead, be more deliberate and go offline when possible. See a game live, listen to a record, only watch TV series that have good reviews, cook with a cookbook recipe rather than from your phone.

5. Enjoy more analog connections

Going analog doesn’t mean isolate yourself. Instead, you can feel more connected to others than ever before.

Meet a friend in person rather than Facebook messaging them, phone a family member rather than texting, go hiking with a friend rather than gaming.

6. Realize you’re never going to clean up the digital mess

Zero inbox. Answered all the Slacks. Read all notifications. These are impossible goals these days, as emails, workplace messages, media notifications, social media pings are nonstop. You will never get on top of it all.

Instead, be at peace with shutting down your computer and even your phone without finishing x, y and z. It’ll be there when you return … maybe 12 hours later, a weekend later, etc.

New analog hobbies to try

Analog hobbies — activities that don’t rely on screens — can be powerful for both physical and mental health. They tend to slow you down, reduce stress, and encourage real-world movement and connection.

Here are some of the best analog hobbies for better health, grouped by benefit:

1. For mental health and stress relief

• Journaling or creative writing: Helps process thoughts and emotions; helps lay a roadmap for what you want to do next

• Drawing, painting or sketching: You don’t need to be a great artist to benefit, as this practice will boost creativity and mindfulness

• Reading physical books: Over time, it’ll improve focus and reduce mental fatigue, plus allow you to fully live in a fictional world or specialize in a nonfiction one that online reading usually can’t accomplish

• Puzzles (crosswords, jigsaw, Sudoku): These support cognitive health and are also enjoyable to do with family or friends.

• Meditation or breathwork: Calms the nervous system

2. For physical health

• Walking or hiking: Low-impact, cardiovascular, mood-boosting

• Gardening: Gentle movement plus time outdoors

• Strength training: Boosts strength, lean muscle mass and bone health (see our beginning strength training workout)

• Yoga or stretching: Improves mobility and reduces tension (see our healthy aging exercises)

• Swimming: Full-body, joint-friendly exercise

• Start a new sport: Join a bike or rowing club, and get fitter and make friends along the way

• Cycling (outdoors): Endurance without screen distraction

3. For brain health and focus

• Learning a musical instrument: Strengthens memory and coordination

• Chess, board games or card games: Sharpens strategic thinking and offers social fun

• Handwriting or calligraphy: Improves fine motor skills and focus

• Learning a new language (offline methods): Supports cognitive flexibility

4. For social and emotional health

• Join a club: Make new friends and improve at a new activity

• Cooking or baking with others: Fosters connection and creativity

• Volunteering: Meeting others while developing a purpose and bolstering emotional well-being

• Group fitness or dance classes: Movement plus social interaction

5. For overall well-being

• Cooking from scratch: Supports nutrition and mindfulness

• Crafts (knitting, woodworking, pottery): Reduces stress and builds patience

• Spending time in nature: Supports nervous system regulation and mood

• Birdwatching or nature journaling: Encourages presence and calm