Sometimes I’d call; I’d slide it open with that satisfying click—or, I’d text the old fashioned way: clicking the physical keyboard a certain amount of times to get a specific letter, meaning that messages took double or triple as long to write. The tips of my fingers had imprinted shapes of letterings on them after a certain point.

I took photos. Mainly blurry ones. When I was bored, I’d play the 2D snake game that was embedded in every Nokia phone. My ringtone was a silly shrill that annoyed everyone else except me. It was a wonderful phone that I only used to connect with people.

Nowadays, my phone irritates me. I’m constantly on it but I find that I hate using it. At the same time, I can’t stop scrolling. It’s a deep rotting feeling that comes with guilt when you realise you’ve wasted a whole day doing absolutely nothing besides staring at a screen.

So, while wallowing in my technological despair while checking out the news the other morning, I stumbled upon the concept of a ‘dumbphone.’

A dumbphone is essentially a normal phone that lacks any characteristics of smart features like apps and cameras, just like older phones like Nokias. It functions just for contact purposes, and you don’t use it for anything else. The goal of a dumbphone is to reduce screen time and dependency and to get you actually living beyond your phone.

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Downgrading

Some people have resorted to buying specific types of phones. Recently, there’s been tons of models designed to lack smart phone capabilities, but some are replacing their newer phones with older, ‘retro’ phones like brick Nokias and the like.

However, with how expensive these older phones are getting, downgrading is probably going to cost you a lot due to trends in aesthetics and nostalgia. A Nokia phone in 2008 isn’t the same as a Nokia in 2025. So, you don’t necessarily have to get a new phone, it’s counterproductive; just modify your existing one.

Speaking as an Apple user, there are tons of things you can do to limit your own interaction and time spent on the phone if you want to. That includes:

• Deleting social media apps like Instagram, Twitter, TikTok. Yes, that can include even Substack. I just took two weeks off to regroup and focus on my personal writing and university. You can even delete others like YouTube and Pinterest to keep your attention off your phone.

• To a lesser extent, you can just delete the apps, deactivate or put a screen time limit instead. The point overall is to disconnect yourself with the wider social world of the internet.

• Remove all other apps that you use daily. This will make you rely aspects other than the internet: maps, photos, reminders, calendars. Use physical and tangible means of documenting disengage from apps to engage with the real world.

• Removing any games, if you have any. Try replacing them with something else; playing board games, bringing a small crossword or word search puzzle book with you, or books altogether. Make physical media more present in your life.

Basically, you want your phone to only be used for phone calls and texting only—which is what mobile phones were originally designed for. The point of a dumbphone isn’t to replace your device, but to replace your online habits. I’ve started:

• Journaling, I write as little or as much as I want and I decorate each monthly page.

• Choosing to make physical copies of university notes and putting them in folders.

• Texting friends on non-social media apps. It’s actually helped me avoid scrolling on my for you pages.

• Using planners instead of my notes app to plan out my day.

Does It Actually Do Anything?

It’s well documented at this point that less phone use leads to benefits like better sleep, wellbeing and health. You don’t need me to tell you that because you already know.

But how often do we actually employ digital detoxes or literally even just spend less time on phones? I use writing posts like these as reminders for myself to just take a step back.

Genuinely think about the last time you sat down to do something that didn’t involve a screen. Engaged with hobbies? Reading, writing, drawing? Sewing, crocheting, painting? Exercising, even just moving for a bit?

It was only a week ago, while I was sitting hunched over writing an essay with my eyes glued to my device, that I realised I spent a whole day doing that. No breaks, no time doing something else. Just hours and hours of screen time.

“When something is consuming a lot of your thoughts and conditioning your behaviors, and when it is interfering with your life—like your job or schoolwork or your relationships—it may be time to consider cutting back on its use.”

- Everyday Health

Important Notes

You can downgrade your phone all you like. But with how integral technology is to the world, no matter to what extent, you’ll find yourself relying on or having to use it. Whether it’s for personal use, or in an academic/work capacity, you’ll find that it’s actually very interwoven in your life. You’ll end up right back in this cycle of spending too much time on here and taking weeks off.

Personally though, I definitely agree that a lack of smart technology, even for a short while, has improved my life. I try my best to take photos on my camera, talk in person, to use my planner, to write my ideas and notes down in books.

Even just temporarily separating yourself by doing the above will help you actually live a life beyond social media. You can develop real skills that can be helpful for when you’re in situations without a phone, or to develop hobbies that don’t depend on the internet. Learn how to operate a film camera, how to use actual maps, writing yourself, seeing family and friends, being responsible for your own time and not using reminders or timers.

I’m breaking the usual pattern of posting to publish this on a Sunday because today is Downtalk’s first anniversary! That’s a full year of writing. This will mark my 40th or so post on here; I can’t wait to see what the end of this year will hold, let another 365 days.

Over the last 12 months, depending on how long you’ve been here, you’ve probably seen Downtalk in various stages of development (when I first started posting, the entire vibe was green literally everywhere).

It might look different now, but I’m at a point where I’m really happy with the blog, the layout and what I’m posting. To celebrate, I wanted to make a post on it.

Unfortunately, I didn’t have much planned. Such is life. I’ve been sick and bedbound on and off again this past week with a very annoying, pesky virus that is STILL around in the form of a sniffly nose, so I haven’t had time for much else besides moping around.

I also have been engaging with some of my other hobbies—some old, like writing and collaging, and some new, like drawing. Drawing especially has been a nice creative outlet that I’m having fun with, so I’ve been absent from Substack a bit.

However, I’d like to think I pulled together a decent string of words to commemorate this, so hopefully you’ll all enjoy. To mark one year of Downtalk, I wanted to share some of this year’s posts that I think are amazing reads (and also includes some self promo, of course).

Keep in mind this is only some of the great stuff I’ve seen this year. If I were to include everything, I think my device would just short circuit (this post is already too long for email; it’s already frozen and glitched out like ten times while writing this, it’s a massive pain). If you still want more, please check out the recomendations on my main page!

Also a big thank you to my friend Ziane (who’s recently rebranded) for suggesting a recap style post!

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Posts so far this year that I’m really proud of:

Wanting to Be Something Bigger Than Yourself

About all the different career paths and interest I’ve explored over the years and what ambitions I truly have.

This was a really personal post that I debated on whether or not I should publish, and in the end I decided that I should because I was proud to have finally figured out my thoughts. A lot of people seemed to relate, which was very comforting!

“I’m excited about my future instead of being scared about it. Forget about the fig analogy; believe enough in yourself that you can see a version of you sitting in a garden with the figs, fresh and sweet and growing, because they only rot in your imagination. They only rot if you let them.”

Communication Is Dead

How the evolution of contemporary communication has disconnected everyone through lack of empathy, social media, neglect of simple small talk and increasing AI.

This was very fun to write, and while I’ve published a couple of essay-like pieces before this, this is the first one that’s properly structured.

I’d been sick of seeing AI everywhere which was where the initial idea came from, as well as a post on how we all seem have forgotten basic conversational skills.

“Use this post as a reminder to up your communication (safely, of course—don’t just go up to random strangers or get into weird situations!). Just send the text yourself. People want to hear from you. Speak to your family or friends or partners more, in person. Meet new people. Get involved with your community, your campus, your clubs. Sharpen your verbal and written skill—write your homework, assignments, notes, lists, yourself. Nurture your communication and not AI’s.”

The Death (And Rebirth) Of Physical Media

Reminiscing about the past when physical media reigned supreme. Lots of poetic waxing over my street’s long-gone Blockbuster and cafe-library/bookstore.

I was walking past the old lot where this bookstore I used to go to as a kid was, and thought about how sad it is that barely anything remains of the suburb I used to remember in my childhood.

“Now, I can search up anything with a press of a finger. I find, weirdly, a sense of nostalgia for the past. Back when searching for the movie for family night was an exciting thing instead of what it is now: a mindless, noise-in-the-background experience while we’re all glued to our phones like it’s a part of our hand. There was so much joy in going to the store and finding that DVD or that game or book, looking through shelves and shelves of physical media, the whole family getting together to watch something. Most of all, I miss when technology used to be exciting instead of draining.”

Goodbye, Digital World!

Coming back to Substack and realising how crazy online interactions are.

I really love the layout I did for this post and honestly just had fun writing it and making the collage. There’s nothing that much of substance in it, but just a nice writing exercise for me after taking a long on and off again break.

“It’s impossible to live a satisfied life if you’re replacing real, social interaction with a phone. You’re not interacting with people. You’re interacting with a phone that allows you to talk to people. Who are you without the internet? What actually makes up you, beyond it?”

Why Are Social Studies Degrees ‘Dumb?’

How the ‘silly degree’ trend is turning social studies into a mockery and downplaying the achievements of women.

So far, this is the most effort I’ve put into my essay posts. I was very annoyed at how prevalent ‘silly degrees’ seem to be these days; this was initially a rant, but I decided to shape it into something more of an essay.

I like the layout here and really went all out with the mini infographic style images I made. Each essay I make has it’s own colour scheme, so it’s fun sticking to that but making the posts engaging. I learned a lot too—hopefully you do as well!

“Contemporary conversations on academia and university practically revolve around degrees and their usefulness (or the opposite), for a variety of reasons. The core emphasis is put on prospects of these fields and jobs, which are scrutinised and weighed up in comparison to the evolving economy.”

Recommendations

More than six months in and I’ve read some wonderfully creative pieces! I did something similar in my Substack Wrapped post, but here are some of the works that I enjoyed reading the most so far this year:

The Power Of Zines!

i don’t know what i’m feeling, Louise

i don't know what i'm feeling

The Power of Zines!

I usually avoid the underground trains in my city. The air beneath the earth always seems to be heavy with pollution, and the graves that were removed in the underground construction remain in the forefront of my mind. What kind of ghosts haunt the underground tunnels, I wonder…? Anyway, I travelled through the dark and dingy tunnels on the train to go …

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a year ago · 4 likes · 3 comments · Louise

How to make zines, their history and zine fairs.

I’ve always been interested in making zines but didn’t really know the process or how to do it so this was a super informative post! There’s some good resources as well near the end which are worth checking out.

I’m currently making some (but haven’t finished yet!). Louise’s publication in general has also been really helpful for me from an artists perspective because she shares her experiences and tips.

“Zines are a form of independent and self-publishing that can vary depending on the creator. There exists a type of zine for every person and endless creative possibilities on what you can make. They can exist as a booklet of any size and shape and covers any topic under the sun, from personal experiences, to local history, to frogs.”

so you’re skinny. what else?

all over the place, Luisa

all over the place

so, you're skinny. what else?

When you spend most of your childhood and adolescence being told you need to lose weight you carry that thought into adulthood…

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a year ago · 2591 likes · 76 comments · Luisa

Discusses feeling the societal pressures to lose weight as well as thinness being seen as a religion.

As I get older, I’ve noticed my own increasing criticism regarding my weight, and it’s ever present in this post; it feels like my own thoughts have been accurately put into words. A very interesting read that unpacks how we worship being thin.

“We worship our imaginary bodies and the way they would look if we lost 5kg. We dream about looking like runway models, because we have convinced ourselves that’s what heavens must feel like. We count calories, macros and track our daily steps to keep us in check.”

How to be a reader

Covered, Mary . T

Covered

How to be a reader

Little Announcement…

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a year ago · 1292 likes · 34 comments · Mary.T

How to develop a stronger reading habit.

This was really helpful for someone who’s started to take their reading more seriously and wants engage with it on a deeper level. I regularly take notes alongside when I read and I’m more proactive now.

I especially like the ‘choose your own books’ part; I try to go out of my way to pick books that I find interesting, rather than what’s popular. The layout of the post is also very visually appealing!

“I’ve cured cases of ‘I read but I don’t understand’, and severe conditions of ‘I get distracted and it becomes boring’ so just trust me. People don’t understand that reading can be more than just a therapeutic before bed hobby, or something for fun.”

your twenties have to disappoint you

club reticent, Valerie

club reticent

your twenties have to disappoint you

I’m walking through Sarphatipark with a heaviness in my chest I need to swish and spit like mouthwash before I turn 27. This isn’t my local park, but since I’m on a journey of microdosing inconvenience by opting for uncomfortable honesty and longer routes, I’ve been telling people how I really feel and I’ve been coming here on the weekends. It feels rig…

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a year ago · 944 likes · 52 comments · Valerie

On navigating your 20’s.

I’m already two years into my twenties and I’m turning 22 very soon. In my head, I imagined my 20’s as this very grandiose thing that was a carbon copy of what you see on TV.

I felt that I had to have everything figured out immediately, and time moves far too fast. This time next year, I’ll be 23, and when you start to think like that—in terms of numbers, it’s easy to get panicked.

But reading this was soothing and ultimately helped me put a lot of things in perspective.

“I can’t take the disappointment away from you, nor the dented pain, not even the here-we-go-again’s, and you don’t need my comfort because my words are on a screen and you are in your heart […] You have to remember that the echelon of the human condition is trying. Which, by the way, is eternal, not capped at an age milestone. Today, I’m trying not to freak out at the park, and then it hits me that my twenties were always meant to be disappointing, and that the culprit of this heaviness isn’t my eventual demise. It’s just pollen.”

you don’t have to create all the time

om nom, olivia

om nom

you don't have to create all the time

I’ve been in a funk lately. I don’t know if it’s winter blues or the brick-heavy accumulation of all the little things (and a couple big things) that make me… I won’t say “unhappy,” but perhaps less than happy…

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a year ago · 365 likes · 11 comments · olivia

About being in a funk and how to get over it.

I’ve always struggled with bouts of procrastination or artists/writer’s block, and that’s increased tenfold since I started the blog as well as other creative pursuits.

I’ve had my fair share talking about it, but it’s comforting to see that I’m not the only one. A funny and reassuring piece that I regularly go back to.

“I’ve been trying to become more comfortable with periods of consumption, like I’m a squirrel collecting nuts for winter. I don’t think you can create without consuming first. Everything we interact with informs what we make, from movies to music to street-side conversations skimming by like fish in a stream. Nothing is quite so new as we think it is, but different permutations of the same stuff.“

it will never be enough

the weekly scrapbook, jc

the weekly scrapbook

it will never be enough

Wake up at 4 a.m. Workout on an empty stomach. Stick your face in a bucket of ice. Journal and meditate every day. If you want to change the shape of your face, do daily face massages. Use gua sha…

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a year ago · 268 likes · 32 comments · jc 💌

How self-improvement trends can be damaging.

It’s difficult to pick just one post from the weekly scrapbook, but if I had to, I’d choose this one.

I’ve noticed over the years that my attempts at self-improvement always failed. I couldn’t pinpoint exactly why.

However, I realised that it was because the motivation to improve was coming from the wrong place. I wasn’t doing it out of genuine interest, but because I felt like I had to.

Additionally, I was going about it in the wrong way. Redefining what self-improvement actually was to me, which this post expands on as well, completely changed my perspective and also, worked tons better than before.

“The constant pursuit of self-improvement may not be as healthy and helpful as it’s marketed to seem. Most of the time, especially with the current online ecosystem, it can stop being a self-care tool and become the very shovel you use to start burying yourself in shame.“

you’re a bitch, and that’s why we lack community

personal scriptures, maisa

personal scriptures

you’re a bitch, and that’s why we lack community

There’s a new kind of selfishness that masquerades as healing. It wears skincare and cancellations like armor. It calls everything a boundary and nothing a bridge. You know the type: they won’t come to your dinner because they’re “listening to their body,” but they’ll watch three hours of TikToks alone and call it self-care. They believe they’re owed th…

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a year ago · 5235 likes · 188 comments · maisa

How the culture of putting yourself first is decreasing community.

I’ve been privy to this myself over some time, and it’s been interesting to see how badly this trend of putting yourself first has—or how I’ve—let it effect my life.

True connection comes from purposefully and consciously making efforts to reach out to other people instead of isolating yourself or expecting them to bend over backwards to accomodate you while you give nothing back. A really good post that’s made me reevaluate myself.

You think “putting yourself first” is noble, even when it becomes a habit of leaving everyone else last. You want the rewards of connection with none of the inconvenience of participation. You flake and call it self-preservation. You ghost and call it peace. You don’t go to the birthday, don’t reply to the message, don’t leave your house, and then you cry about how no one checks in anymore. You’ve mistaken isolation for empowerment. You’re a bitch, and that’s why we lack community.”

Why does trying feel inherently cringe?

The Content Girl, Ellen

The Content Girl

Why does trying feel inherently cringe?

Here’s a confession. Typing it makes me feel sick, but you’ll probably not really have any strong feelings about it either way: I have been quiet on Substack recently because I’ve been working on a novel…

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a year ago · 527 likes · 92 comments · Ellen

Trying being seen as cringe and how this relates to writing.

For the longest time, I was really embarrassed about trying. And when I say that, I mean I was oddly embarrassed about people seeing me try. Putting in effort to do things made me externally percieved and the idea of that as well as potential judgement or mockery made me fearful.

I might actually make a separate post on this, but as of this year, I can confidently say that I don’t feel any shame in trying, nor my trying being visible to others. I don’t know what the exact shift of it was, but I’m very glad it’s happened.

Whether that’s in my professional or personal life, academia, hobbies like writing, drawing, photography, learning—I’ve gotten to a point where I can express myself freely without holding this image of it being cringe or dumb.

And this post, having read it very early on into the year, was extremely motivating for me.

“I can’t think of one example where I’ve seen anyone trying their hardest at something — whether it’s work, a side hustle, starting a new hobby, or anything else — and have thought anything other than “that’s amazing.” But it’s hard to apply that logic to yourself, isn’t it? Basically, my mantra is — trying is really, really cool, unless it’s me doing it.”

on never having a boyfriend

thoughts of a deer, fawn girl

thoughts of a deer

on never having a boyfriend

˚✧₊⁎⁺ ☆˚✧₊⁎⁺༚☆˚✧₊⁎⁺ ☆˚✧₊⁎⁺༚☆˚✧₊⁎˚✧₊⁎⁺ ☆˚✧₊⁎⁺༚☆˚✧₊…

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a year ago · 746 likes · 45 comments · fawn girl ☆

On feelings related to romantic love and yearning.

The thing I love about Substack is how not-alone it makes me feel. Often, I feel like I’m the only person experiencing stuff, which sounds a bit self-centred, but I truly do feel that things only happen to me sometimes.

This is one of the many lovely works that remind me and my experiences are more relatable than I think, and overall, it’s a comfort.

“I am a confusing, ambiguous mess of a person. I find my feelings very hard to organise. My personality feels like something I’m still growing into, like a rather large overcoat. I feel like people always think I seem very put together, but I definitely don’t feel like that, so I wonder how I would fit a boyfriend into everything.”

how to pay attention again (the neuroscience of focus in the age of everything)

mindbox, yana yuhai

mindbox

how to pay attention again (the neuroscience of focus in the age of everything)

There’s a specific kind of mental fog that creeps in when you’ve been scrolling for too long. Tired but wired, overstimulated and undernourished. You sit down to do something and your brain slips through your fingers…you check your socials, then your email, then your texts, then your socials again…toggling between five apps, and yet - nothing really lan…

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a year ago · 17742 likes · 150 comments · yana yuhai

Retraining your brain and reigniting attention.

The brain fog that I’’ve experienced this year alone so far is insurmountable. There’s a certain disconnectedness you feel as well when it happens, and at times I don’t feel in tune with the world.

Reading and implementing this was great, especially the section about reintroducing and feeling comfortable with boredom (which has grown into comforting down time instead of something anxiety ridden!)

“Attention is presence. And presence isn’t just powerful, it can be radical. In a world where attention is monetized, captured, and manipulated - reclaiming it is an act of resistance.”

why don’t i look like her?

Notes In My Handbag, elle jones

Notes In My Handbag

why don't i look like her?

you’re pulling everything out of your wardrobe piece by piece, trying it all on in increasingly desperate combinations until you can’t look at yourself anymore. you pull your phone out to cancel the activity you’re supposed to be wearing the outfit to, and get distracted by TikTok, Instagram, or Pinterest. all those outfits look amazing - the proportion…

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a year ago · 300 likes · 8 comments · elle jones

A look at some of the reasons behind why you feel like everything looks terrible.

I’m not a very big fashion person. It’s something that I’ve been meaning to get into forever—I try to get clothing that suits my tastes more, broadening my style through Pinterest, the usual—but it somehow always feel as if I’m missing something.

Learning that I should be tailoring whatever style I want to embody to myself instead of just looking like someone else I’m not has genuinely changed my way of perceiving myself (and I’m much happier with my appearance now).

“You’re pulling everything out of your wardrobe piece by piece, trying it all on in increasingly desperate combinations until you can’t look at yourself anymore. you pull your phone out to cancel the activity you’re supposed to be wearing the outfit to, and get distracted by TikTok, Instagram, or Pinterest.”

That’s it for this milestone post! I hope you all enjoyed this, I definitely did. I was originally going to do this only at the end of the year, but I figured I can make this a recurring theme of a post. Everyone, keep writing and sharing your stuff, and for anyone reading, feel free to share your own posts that you’ve enjoyed so far this year :)

Over the last few years, I’ve pursued dozens of hobbies. Writing, blogging, drawing, reading, photography, exercising, collaging, cooking, gaming, and a whole lot more. Out of all of these activities, I probably engage with four or five with them regularly as part of a routine—one of which is journaling. I used to write on and off, usually losing steam about halfway into the year and stopping completely. I have a few journals in my drawers that are half empty with the words trailed off, as if snapped out of existence. I decided I was sick of my inability to keep a hobby, so, at the start of this year, I made a list of things I wanted to engage in, one of them being journaling. I bought a brown hardcover, faux leather bound line notebook, picked up a pen, and started recounting my day and analysing my feelings. It’s been a month now, and I’ve filled up a quarter of it.

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Why You Should Journal

Everyone talks about journaling but they don’t give reasons as to why it’s such a good hobby. That was a problem that I faced; I wanted to journal, but when I started, I didn’t see the point in it, which contributed to my constant discontinuance. A lot of people approach journaling like they would a chore—you write in it once a day and stick to it religiously. There’s more to it than just that.

This piece I read on milk fed by Caitlyn encapsulated my feelings entirely (which you should all read too!): “Joan Didion, in her essay on keeping a notebook, reflects on how journaling is less about recording life’s events and more about capturing who you were in a specific moment.” When I look at my old and unstructured journals, I cringe. This was stuff I was writing in high school, peak depression and anxiety and general unhappiness. But it’s an insight into who I was back then. That version of myself doesn’t know me—but I know her. I know her troubles, her worries, her emotions, her everything. You won’t be that same person again, and you likely won’t be able to remember all the details about yourself, but through journaling, you can. That might not seem like so much of a plus—having a journal of all the bad things you went through, but it reminds me of the progress, what I’ve done to get to where I am, and it’s a nice reminder.

Piggybacking off of this point, I can understand my feelings better. A lot of the time, we unconsciously internalise how we feel and it makes us scrambled. I’m a big overthinker and I tend to get stuck in these loops where I have an issue and then constantly ruminate over it and spend too much time thinking about it. It’s a waste. Writing about my problems on paper and reading it through clears my head. I can identify what I feel exactly beyond just happy/sad/angry, I can explain myself better through written and verbal communication, and most of the time, I can even find the solution for it simply by writing it out. It also helps a lot with memory. I can recall my days and the events I experience more accurately now and no longer experience intense brain fog. Before journaling, I could barely even remember what day it was. All in all, it’s been an extremely helpful process, and just generally, a fun thing to indulge in.

Journaling Advice

If you’re reading, you may know all of this and just have trouble starting. Here are a few things that have helped me!

• Don’t feel pressured to write. Sometimes you might not feel like it, and you definitely don’t have to do it every day. I actually found it easier to start writing every few days and recapping my week like that as opposed to every day writing, and I discovered that I have a lot more to say than I thought.

• Use it frequently. This sounds like it contradicts with the first point, but I’ll explain. The more you use it, the easier it’ll become a part of your routine, a few lines here and there, scribble some thoughts down, whatever you feel like. You don’t have to write an essay, just keep it simple—you’ll get there gradually.

• Make it fun. Journaling should be an engaging process. For each month, I make a collage using a whole page that gets me into the vibe of it. I pick a colour to represent it, along with some icons—I use Pinterest for this and have an inspiration board where I get my scrap cutouts.

My Journals

I have two that I use frequently, alongside a few other books. There’s no limit on how many/little you can have; you can put this all into one or into individual books like me, whatever’s easiest and whatever fits you personally. I find that keeping them separate helps me organise it better and I like the vibe of it more.

• 2025 planner: I use a year planner and go through it each week to outline what I’m going to do each day and what my responsibilities are. It provides me with an outline of things I have to do plus potential events I could go to. As a structure oriented person, my planner really helps me navigate my life.

• Personal journal: Where I write frequently, usually every day or every few days. I write about my day in depth and how I feel. The collages I make are also super fun and relaxing to do.

• Ticket book: Where I keep ticket stubs, usually of movies, and the odd sticker and price tags. I usually write a little review of my day and the film I saw on one page with the ticket on the text like a spread.

• Drawings: Not really a journal, but a notebook where I draw. Sometimes when I’m bored, I use it, and get really creative—I use pencils, pens, highlighters and scribble on it.

• Uni book: I have a book entirely for my uni course. I go through things like the requirements, assignments and things I have to do uni wise. Breaking it down like this is really helpful. I keep a log physically through this book and on my phone.

Journals I Want To Start

There are also a lot of journals that I want to do, based on my interests.

• Book log: Because I’ve really increased my reading, I was thinking of starting a book log where I review the novel and add a little collage here and there as a way to track my progress. I’ve been seeing so many pretty pins on Pinterest and posts on Instagram that’s it’s seriously convincing me to do it.

• Travel journal: I hope to one day get to a point where I travel so much that I can fill an entire book’s worth of mementos. I’m a big fan of ticket stubs, random pieces of paper, photos and stamps from all over the world. I’m not there yet, but I’m working on it!

And that’s the end! I hope I’ve managed to help you guys out and that you’ve learned something from this post. Good luck to you all and your journaling; I’d love to see some if you’re happy enough to share!

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I’ve written about internet obsessions before, particularly on doom scrolling—which is something that I fall into from time to time. I’m very prone to just scroll on my phone and doing absolutely nothing. I don’t mean to shoot down the internet. I’ve learned a lot online and as a form of communication it’s amazing! It’s allowing me to write this post and share it with you right now. But an over-dependence can be damaging, especially if you replace your phone over real, tangible experiences. And as I’ve said in this post, having hobbies have insurmountably helped me actually have a life beyond my phone, which is super important.

So, in the spirit of mental health day (which I am a bit late for), I welcome you to my 101 guide in making your own dopamine menu, and how I’ve constructed mine. This is divided into several parts, like an actual menu:

Appetisers, which are small but rewarding/liked activities that are easy to do

Main Courses, bigger activities that are perhaps more time-consuming

Sides, the extra stuff you do alongside

Desserts, the things you do every once in a while

And specials, activities that you don’t do that often—but are just as meaningful

Appetisers

Starting off the day positively is really important, at least for me. If I’m not in a good mood in the morning, then that sets a precedent for how my day’s going to go.

For me, this is very routine based. Basic things; showers, tidying up the house, stretches or exercises, that sort of thing. It doesn’t have to be something big, that’s not what appetisers are, but just little things you do that get you in the right mindset and sets the tone of my day.

Whether that’s making breakfast or having a smoothie/coffee or texting friends, do whatever makes you feel happiest when you wake up. I like texting friends in the morning and chatting with them while I get ready!

Main Course

The other day, I saw a video on Apple Executive Tim Cook’s philosophy: ‘if you’re looking at a phone more than someone’s eyes, you’re doing something wrong.’ I do think this is incredibly ironic in some way, seeing as he’s literally the Apple Executive, but he’s got a point. I love being able to send messages and video/phone call, but it shouldn’t replace seeing people, and that’s what I’ve been trying to do more of lately.

Go out. Go do something fun. Take walks. Walks with friends is even better. Watch a movie in the cinema. Go literally sit in a park and feel the sun. It doesn’t have to break your bank account; just go soak in the sun for a little or meet up with family/friends to talk. It might take up a big chunk of time, but you’ll undoubtedly feel happier and more energised.

You don’t even have to do non-internet related activities if you don’t feel like it. Writing probably makes up a big chunk of my dopamine menu, so therefore Substack does. I love holding a pen and writing down the words physically, but writing them on a device makes me just as happy. There’s also a creative satisfaction in getting a piece finished and reading it, especially if I’m writing for a publication.

And, maybe I’m cheating here, but I think my ‘menu’ leans towards more strategic use of the internet rather than a complete removal. Spending five minutes looking through DM’s, stories and posts on Instagram and spending an hour watching reels is a choice. So play your games, maybe even read online, watch a show or a movie!

And, I think the biggest and most relevant meal, is reading. Reading and books, I should say, is what made me start this blog. It’s also helped me expand my vocabulary. I usually like to set aside some time to read so I can properly get into it and write about it (so it’s an entree) but you can do it on the go! On the way home on the tram, in between classes, whenever you like.

This is where the majority of your hobbies lie. If you don’t really know what your entrees would look like, it would be a good time to explore some hobbies. Try the usuals: writing, reading, drawing, exercising—or maybe more specific things; making zines pottery, clay making, soccer. See what you like doing! I’ve recently started an exercise routine which I’m enjoying.

Sides

Sides are usually things I do in conjunction with entrees. The way I see it is small actions that make my responsibilities easier to do. Listening to music makes me happy so I have it on in the background for a good few hours, especially if I’m busy doing something. YouTube videos and podcasts are also a worthy substitute!

I am also a massive fan of making schedules. It’s a quick thing that helps me figure out what I need to do every day and helps me a lot in sorting out my week. Snacks are also good too; biscuits and fruit here and there keep me energised when I’m working, especially on school related things.

Desserts

Mine are pretty basic, but I love going to bed early. When I’ve wrapped everything up and finished everything I’ve needed to, going to bed early (think like 9-10pm) is like a reward! Likewise, sleeping in is the best. When I’m not busy, waking up late and having a lazy day is super relaxing. Skin care also falls into this category and I’ve been getting into it a lot, so stuff like face masks are always nice!

Specials

Specials are just that—special things. Going out once in a while is a needed fun day and a reset, and you can ‘go’ anywhere. Tailor this to your own interests. For me, that’s visiting places I love, like the cinema, store, or eating take out. Specials are also going places that I’ve been wanting to for ages, like a restaurant, or seeing artwork/exhibitions.

Important! Allergens

It’s important to say that these activities are easier said than done. It’s very easy to say you’re going to start going to the gym every few days, or do that project you’ve been wanting to do for ages. You’ll likely find yourself on your phone instead. So it’s the getting started and sticking to it that’s hard—and for a lot of reasons!

For one, a lack of third spaces. There’s a lack of community spaces nowadays, and it’s limiting. It can be really hard to find somewhere to hang out or go. Even more so, of the third spaces that exist, they cost. Sometimes a lot. Going to a shopping centre, festival, or even a sports or recreational area means you’re bound on spending money. Or maybe you’re busy! We can’t all have perfect, relaxing days. Sometimes you have to work or do assignments and that takes up all your time. The way life is nowadays, it’s very easy to spend time on your phone because it’s accessible and cost-effective.

It’s also normal to have scrolling days. Seeing as we’re so dependent on technology and social media, you’re bound to spend a day doing nothing, which is fine! I feel like I talk a lot about how damaging social media is, but it’s definitely got its benefits and I do love it. Sometimes when I’ve got nothing to do and don’t really feel like being productive, I’m on my phone and scroll. If that’s what constitutes as a break for you then go for it—as long as it’s not all-consuming, all the time.