There’s something about fall that naturally invites us to slow down and practice mindfulness.
The air gets crisp, the leaves turn, the days get shorter, and the world outside starts feeling more worth paying attention to than whatever’s on our screens. And yet, most of us spend these fleeting, beautiful weeks the same way we spend every other season: doomscrolling on social media.
Hi! 👋🏼 It’s Alicia on the blog. If you’ve ever caught yourself mindlessly doomscrolling, wondering where the last hour disappeared, you’re not alone. Fall in Spruce Grove is short and sweet and this year, I want to make a case for romanticizing it instead of scrolling through it.
Social media can pull us into a loop that’s hard to break and our online lives start to feel more real than our offline ones. We curate highlight reels, compare ourselves to everyone else’s best moments, and somewhere in the scroll, we lose touch with who we actually are and what we’d like to be doing.
So what does it really mean to find yourself beneath the scroll? And how do we actually do it, especially when the cozy pull of a warm blanket and a glowing screen is so hard to resist in fall?
How to Romanticize Fall Instead of Doomscrolling
The beauty of unplugging and romanticizing the fall season is that it doesn’t have to be all or nothing.
For some, it might be setting clear boundaries around phone use during meals or evenings, especially when it starts getting dark earlier. For others, it could be carving out weekend mornings without screens to spend at a farmers market. Or maybe it’s choosing to spend more meaningful time with friends and family, time that’s rich with conversation, laughter, or shared experiences.
Personally, at home I aim to keep my phone on its charger in a separate room as much as possible. This allows me to remain present with my family, avoiding the temptation to open an app and scroll, and it feels like an achievable way to incorporate distance from my device.
Here are some tips I find helpful for reclaiming your time and unplugging.
Tips to Explore Meaningful Time and Connection
- Be Intentional With Company
Prioritize time with people who make you feel seen and supported, those moments of connection help remind you who you are beyond the online persona. The next time you’re spending quality time with someone, consider leaving your phone in a separate room. Especially with the holidays that fall and winter bring, like Thanksgiving, Christmas, and New Years, it’s so important to be present and off our phones. - Create Fall Mindfulness Rituals That Ground You
This could be anything from a weekly coffee date with a friend, to a daily 5-minute mindfulness check-in, to a consistent Sunday farmers market trip. Maybe instead of texting your long-distance friend, schedule a call while you go on a walk, instead of multitasking on your phone and texting. - Notice How You Feel Without Your Phone
Try a short unplugged period and check in with yourself. Are you calmer? More present? Or maybe a little restless? Both are normal, and curiosity can help you find what works for you. To dive deeper into these feelings, try answering these questions in a journal.
6 Mindfulness Activities To Try This Fall Instead of Doomscrolling
- Walking In Local Parks: If you want to reconnect with yourself and nature close to home, try a mindful walk on Spruce Grove’s Heritage Grove Trail System without your phone or headphones. Let your senses open to the sights and sounds around you. It’s a simple way to practice being present and find a little space away from the doomscroll.
- Camping: There is something profoundly refreshing about leaving behind the noise of the digital world and immersing yourself in nature. Whether you’re a seasoned outdoors enthusiast or just beginning to explore the wilderness, stepping into nature has the power to be truly transformative. While the weather is still nice, go camping for a night or two, whether in the Rocky Mountains or at a nearby campsite in the Parkland County area.
- Have a picnic in Stony Plain Rotary Park without your phone. Bring a book or just enjoy people-watching.
- Watch a sunrise or sunset in silence, focusing on your breath and the beautiful colours in the sky. Fall and winter sunsets are the best in Alberta!
- Invite your friends over to have a boardgame night! A night with a plan that doesn’t include phones makes for the best memories and fun with loved ones. You can even tell your friends to leave their phones in your entryway to make sure no one gets distracted and can spend the whole time unplugged!
- Make a cozy blanket fort and watch a fall movie. Remember how fun it was to build forts as a child? Release your inner child by making a cozy fort to eat snacks and watch a fall movie in.
Why It’s Important to Unplug From Social Media And Stop Doomscrolling
Our brains aren’t designed for nonstop information overload. The endless scroll can dull our emotional awareness, leaving us numb or restless. When we unplug, even briefly, we give ourselves a chance to reset, notice what really matters, and find calm beneath all the noise of social media and daily life.
The goal of unplugging isn’t perfection or drastic measures. Try to take small steps toward presence, connection, and reclaim your own life, instead of striving toward the filtered one you see online. What would it feel like to find your cup of unplugging?
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Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
