Alone time is incredibly important for your mind and body, but you have to make the most of it.
If you find it hard to get solo time due to kids, work, family, flatmates, or even just because you’re more of an extrovert who doesn’t really like being on your own, listen up. You should use alone time to recharge and unwind. That some things are a total waste of this increasingly precious opportunity. If you’re guilty of these behaviours when no one else is around, you’re doing it wrong.
1. You spend hours doom-scrolling through social media.
Source: Unsplash It starts innocently enough — you open Instagram for a quick peek, and suddenly, it’s three hours later. You’ve seen every post, story, and reel, yet you feel oddly empty and dissatisfied. Endless scrolling not only wastes time but can also trigger feelings of inadequacy and FOMO. It’s a mindless activity that often leaves you more drained than when you started.
2. You obsessively check your ex’s online profiles.
We’ve all been tempted to do a bit of social media stalking after a breakup. But constantly checking your ex’s profiles, analysing their posts, and imagining scenarios based on their activity is a recipe for emotional turmoil. It prevents you from moving on and can spiral into unhealthy obsession. Your time alone is better spent focusing on your own growth and healing.
3. You binge-watch an entire series in one sitting.
While a good TV show can be entertaining, spending an entire day glued to the screen isn’t great for your physical or mental health. You might finish the series, but you’ll likely feel groggy, unproductive, and guilty about wasting a day. Moderation is key — spread out your viewing over time to avoid the binge-watching hangover.
4. You talk to yourself like scum.
Being alone with your thoughts can sometimes lead to a spiral of self-criticism. Replaying past mistakes, imagining worst-case scenarios, or telling yourself you’re not good enough are harmful ways to spend your solo time. This negative self-talk can seriously impact your self-esteem and mental wellbeing.
5. You procrastinate on important tasks by doing useless things.
We’ve all been there — you have a deadline looming, but instead of working, you find yourself organising your sock drawer or watching videos of cats. While these activities might seem productive or entertaining in the moment, they’re often just ways to avoid tackling important tasks. This type of procrastination can lead to increased stress and guilt later on.
6. You spend hours playing mindless mobile games.
Source: Unsplash Mobile games can be a fun distraction, but when you find yourself playing for hours on end, it becomes problematic. These games are often designed to be addictive, keeping you tuned in without providing any real satisfaction or benefit. Before you know it, you’ve wasted hours that could have been spent on more fulfilling activities.
7. You obsess over past conversations and interactions.
Replaying social interactions in your head, thinking of better responses, or worrying about how you came across can be a huge waste of alone time. This kind of rumination rarely leads to any useful insights, and often just increases anxiety. It’s better to learn from past experiences and then let them go, rather than obsessing over things you can’t change.
8. You do a bit too much retail therapy for things you don’t need.
Source: Unsplash Online shopping can be tempting when you’re alone and bored. But impulse buying things you don’t need or can’t afford is a poor use of your time and resources. The temporary high of purchasing something new quickly fades, often leaving you with buyer’s remorse and a dented bank balance.
9. You spend hours trying to get the perfect selfie.
Source: Unsplash In the age of social media, it’s easy to fall into the trap of spending excessive time trying to capture the perfect photo of yourself. Changing outfits, adjusting lighting, and taking countless shots in pursuit of that ideal selfie can eat up hours of your day. This focus on presenting a perfect image can also negatively impact your self-esteem.
10. You wallow in self-pity.
While it’s okay to feel down sometimes, spending your alone time wallowing in self-pity is counterproductive. Focusing solely on your problems without taking steps to address them can lead to a negative spiral. It’s important to acknowledge your feelings, but dwelling on them excessively isn’t helpful.
11. You spend hours arguing with strangers online.
Getting into heated debates in comment sections or on social media can feel addicting in the moment, but it’s rarely a good use of your time. These arguments often become toxic, raise your stress levels, and rarely change anyone’s mind. Your energy could be better spent on more constructive activities.
12. You obsessively clean already tidy spaces.
Source: Unsplash While keeping your living space clean is important, obsessively cleaning areas that are already tidy can be a form of anxiety or a way to avoid other tasks. If you find yourself repeatedly cleaning the same spots or organising things that don’t need organising, it might be time to examine why you’re doing this.
13. You create elaborate fantasies about unrealistic scenarios.
Daydreaming can be fun, but spending hours imagining unrealistic scenarios—like winning the lottery or becoming a celebrity overnight—can be a waste of time. These fantasies can distract you from working towards real, achievable goals and leave you feeling dissatisfied with your actual life.
14. You constantly check your phone for notifications.
Repeatedly checking your phone for messages or likes, even when you know there’s nothing new, is a common but unproductive habit. This behaviour can increase anxiety and prevent you from fully engaging in other things or simply enjoying some quiet time.
15. You overindulge in comfort food or alcohol.
Using your alone time to consistently overeat or drink excessively isn’t just bad for your health—it’s often a way of avoiding dealing with emotions or problems. While the occasional treat is fine, regularly using food or alcohol as a coping mechanism can lead to more serious issues down the line.
16. You watch endless YouTube videos about random topics.
YouTube can be educational, but it’s easy to fall into a rabbit hole of watching video after video about topics that aren’t relevant or useful to you. Before you know it, hours have passed, and you’ve gained little beyond some obscure trivia. This can leave you feeling like you’ve wasted valuable time.
17. You compare how your life stacks up to everyone else’s.
Using your alone time to compare your life, achievements, or appearance to other people’s — whether people you know or strangers on the internet — is a recipe for unhappiness. This habit can lead to feelings of inadequacy and jealousy, overshadowing your own unique qualities and achievements. It’s much better to focus on your own growth and progress.
