The gentle click of the kettle signalling the end of its boil, sunlight dappling across the kitchen table, a well-loved paperback lying open from the night before – these are the hallmarks of a slow Saturday morning, a scene many of us would relish. Yet, for many, such days have become a distant memory, overshadowed by the constant glow of screens.
The reality is that our waking hours are increasingly consumed by the glare of phones, laptops, and televisions. In the United Kingdom, Ofcom reports that adults spend an average of four hours and 30 minutes online daily, with young adults aged 18-24 exceeding six hours and 20 minutes. This figure barely scratches the surface, failing to account for work-related screens, endless streaming, messaging apps, and the ever-present smartphone demanding our attention.
While the digital world offers undeniable benefits – keeping us connected with loved ones and informed about global events – its overuse can lead to what psychotherapist Tina Chummun describes as “cognitively exhausting” overstimulation of the nervous system. This constant digital engagement prevents the brain from accessing its crucial “default mode network,” a state essential for creativity, self-reflection, and emotional processing. Essentially, even when not actively scrolling, our brains remain in a heightened state of readiness, anticipating the next digital prompt. This persistent state of alertness, punctuated by constant digital interruptions, can leave the body in a mild stress response, contributing to low mood, anxiety, and irritability.
The Rise of Analogue Living
It’s perhaps unsurprising, then, that we’re witnessing a resurgence of interest in what’s being termed “analogue living.” This isn’t a wholesale rejection of technology, but rather a conscious embrace of activities rooted in the tangible, physical world – activities steeped in a comforting sense of nostalgia.
From the revival of film photography and the growing popularity of “dumb phones” to the enduring appeal of puzzle books and craft clubs, there’s a palpable desire for a slower, more substantial way of engaging with the world. This trend isn’t entirely novel; cultural shifts often occur in cycles, frequently as a reaction to excess. In an era where phones have transcended their role as mere tools to actively shape our perception of time, focus, and even our sense of self, analogue activities offer a much-needed restorative element.
“They slow down time,” explains Chummun. “Digital consumption is often passive and ephemeral, while analogue activities are active and enduring. This distinction matters profoundly for psychological mental health.”
The tangible nature of these activities is a key factor. “Analogue activities often engage multiple senses simultaneously; for example, the texture of paper, the smell of ink, the sound of pages turning, the visual focus required,” she notes. “This kind of sensory richness helps to anchor attention in the present moment.”
The Therapeutic Power of Crafts and Hobbies
Arts and crafts, in particular, excel at this sensory engagement. “They are not just cute hobbies,” Chummun asserts. “They can support emotional expression, reduce stress and improve mental health.” A comprehensive review by the World Health Organization, analysing thousands of studies, highlighted the broad benefits of craft-based activities across mental health, chronic disease management, and social wellbeing. More recent research indicates that these interventions can effectively reduce symptoms of depression, anxiety, and stress, even in the short term.
The repetitive, rhythmic nature of many crafts, such as knitting, drawing, and painting, possesses a meditative quality. Chummun points out that these activities can activate the parasympathetic nervous system, reducing physiological arousal and promoting a state of relaxation. This is why so many individuals describe crafting as profoundly therapeutic.
Beyond crafts, analogue hobbies more broadly can facilitate “flow,” a psychological state of complete absorption in an activity that is perfectly balanced in challenge. This state is strongly associated with positive mood, a sense of purpose, and enhanced psychological resilience. “Whether it is reading or woodworking, these kinds of activities naturally support the conditions for flow because they require sustained attention and provide clear, immediate feedback about progress.”
This immediate feedback is more impactful than we might realise. “Finishing a chapter, mending a hem, baking bread, completing a crossword, sketching a face,” Chummun lists, “these are all visible markers of effort and learning, and give a sense of progress, which releases dopamine, one of the brain’s happiness chemicals.”
What is most encouraging about analogue living is its accessibility. It doesn’t necessitate a complete withdrawal from modern life or a romanticisation of the past. Instead, it’s about deliberately carving out moments free from screen mediation, allowing our nervous systems the space to settle and recover.
Over time, these seemingly small acts can yield significant cumulative benefits. Improved sleep, enhanced memory, and a more stable mood are among the most frequently reported positive changes when individuals reduce their screen time, particularly in the evenings.
Minimising screen exposure allows our circadian rhythms to function according to their natural patterns, positively influencing hormone regulation, immune function, and overall emotional wellbeing. So, perhaps it’s time to dust off those old knitting needles and embrace a more analogue existence.
Seven Easy Ways to Embrace Analogue Living
Here are some practical ways to weave analogue activities into your life:
Create an “Analogue Bag”
Keep a small pouch stocked with a paperback book, a mini notebook, a pen, and a puzzle book. Whenever you feel the urge to scroll on your phone in public, reach for this pouch instead. This utilises the behavioural technique of “stimulus substitution,” replacing an unwanted habit with a desirable, equally accessible alternative. Habits are often triggered by cues, and offering a different response to the same cue can redirect behaviour without demanding excessive willpower.Engage in Knitting or Simple Yarn Crafts
Research has linked knitting to improved mental health and wellbeing. Its rhythmic and predictable nature activates the parasympathetic nervous system, inducing relaxation. Furthermore, the tangible progress and creation of a physical object offer continuous satisfaction. Occupational therapists refer to this as “meaningful occupation” – an activity that supports self-expression, identity, and purpose.Cook One Repetitive Recipe Weekly
While trying new recipes is often encouraged, there’s significant merit in mastering and repeating the same ones. Repetition builds competence and reduces decision fatigue, a major contributor to digital escapism. By removing the daily decision of what to cook, you conserve cognitive resources and mitigate the overwhelm that frequently drives phone-checking as a distraction. Cooking engages multiple senses – smell, taste, touch, sight, and sound – creating a rich, multisensory experience that grounds you in the present moment.Embrace Puzzling
Puzzles offer the cognitive stimulation many seek from phones, but within a contained, offline format. Completing a puzzle provides a sense of “closure” with a defined endpoint and clear success, which is psychologically rewarding in a way that endless scrolling can never be. Integrating puzzling into your routine, such as after lunch or before bed, can establish a predictable micro-ritual that replaces habitual scrolling.Write Letters or Postcards by Hand
Although it takes longer than typing a text message, this more intimate, old-school form of communication offers numerous benefits. It demands sustained attention and intentionality, requiring you to carefully consider your message before putting pen to paper. The physical artefact carries emotional weight, serving as a tangible representation of care and effort for both sender and receiver, thereby strengthening the bond. The delayed gratification, with days or weeks between sending and receiving, also provides a welcome contrast to instant digital communication.Attend a Games Night
Regular game nights foster what sociologist Ray Oldenburg termed “third places” – social environments separate from home and work that are vital for community mental health and wellbeing. The structured nature of board games or card games provides “scaffolding,” offering clear rules and roles that reduce the ambiguity and potential awkwardness of unstructured social interactions. This makes socialising more accessible, even for individuals experiencing social anxiety.Undertake a Small Repair Project
Simple tasks like sewing on a button, polishing shoes, mending a cup with glue, or organising a drawer can restore a sense of agency and provide visible completion, which the brain finds highly rewarding. These activities counteract “learned helplessness,” a psychological state of passive resignation that can develop when we feel a lack of control. In our increasingly complex and digitised world, many aspects of life can feel beyond our comprehension or influence. Undertaking simple repairs re-establishes a sense of mastery and self-efficacy – the belief in one’s ability to influence outcomes, which is fundamental to good mental health.
