Though distraction shouldn’t be your only coping skill, it can be incredibly useful for anxiety, sensory overload, urges to use self destructive behaviors, and overwhelming emotions. When you’re feeling overwhelmed, though, it can be hard to come up with a way to distract yourself in the moment. Here’s a list of 100 things to try in no particular order – some big, some small, some silly, some serious. Not every idea will be physically or financially accessible to every person, but hopefully you can find a few ideas that work for you

Read a book

Draw

Paint

Make a collage

Try bullet journaling

Write in a journal

Write a poem

Write a story

Do crosswords, sudoku, or other puzzles

Use fidget/stim toys

Cook

Bake

Scroll through Instagram

Explore Tik Tok

Make a blog/website/new social media account

Go down a Wikipedia rabbit hole

Watch a YouTuber you love

Discover new YouTubers

Go for a walk

Go to a gym

Go swimming

Go for a bike ride

Make plans with a friend for sometime soon

Text someone you haven’t talked to in a while

Ask a friend/family member to tell you about something they’re interested in

Call your parents or other family members you don’t live with

People watch

Play “car games” like trying to find each letter of the alphabet around you without getting up or moving things around

Make a cup of tea/coffee/cocoa

Have a snack

Go get ice cream

Plan a dream vacation

Do some work or schoolwork 

Netflix!

Listen to a podcast

Reread, rewatch, or re-listen to a piece of media that’s comforting

Cuddle a stuffed animal

Play pretend or daydream

Run errands

Give yourself a small budget to “impulse buy” with and head to your favorite store

Have a picnic

Write a thank you note

Start a gratitude journal 

Do household chores

Play with a pet

Clean something

Organize something – clothes, a drawer, papers

Volunteer

Attend a protest/march/rally

Blow bubbles

Learn about or use tarot or oracle cards

Go to (or stream) a movie

Drive around

Find a park with trails and go for a hike

Drive through a fast food or coffee place

Go to a park and do a favorite activity like reading or art there

Buy yourself flowers

Plant something, or care for plants you already have

Do some yoga or gentle stretching

Try a guided meditation

Read children’s stories

Hang out with a child (yours or a friend/relative’s)

Do random acts of kindness

Plan your outfit for today or tomorrow 

Plan your outfit for an upcoming event

Go to a local farm

Go to a zoo or aquarium

Go to a museum 

Swing on a swing set

Build or assemble something

Rearrange a room (or plan how you would if you don’t have the ability to now)

Teach your pet a new trick

Ask a friend or neighbor if there’s anything you could do to help them

Make (or buy) a gift for an upcoming birthday/anniversary/holiday

Send a letter to someone you love or miss

Assemble a care package for yourself or someone else

Go somewhere in your area that you’ve never been and always wanted to go

Take yourself on a date

Plan a date with your partner or a special night with your friends

Dance in the rain

Look at the stars

Play with mud

Run through a sprinkler

Weed a garden

Go through all your unmatched socks and find the matches

Take a shower

Take a bath

Listen to music

Play a card or board game

Do a jigsaw puzzle

Organize your photos

Delete old emails

Write a letter to the universe, God, or another higher power

Play an instrument or sing

Make lists – favorite things, to do list, reasons to keep going, skills and distractions that work fo you

Do a DIY home improvement project

Take a nap

Go outside and take photos

Get dressed up (or down) and have a photoshoot

Make a social media account for a pet