what to do when you’re feeling restless

We’ve all been there, struggling with that jittery, fidgety feeling where you can’t quite settle? You’re scrolling through your phone, opening and closing apps, half-heartedly starting chores, wandering round the kitchen for snacks you don’t even want... yeah, that feeling. Restlessness. It creeps up on all of us from time to time, and it’s honestly one of the most frustrating moods to be in. You don’t want to sit still, but you also don’t know what you actually want to do. 

If you’ve found yourself pacing around the flat, unable to focus on the telly, reading, or even doom-scrolling, this post’s for you. Let’s talk about what’s really going on when you’re restless. Plus, we'll share a few ways that you can channel that energy into something that actually helps instead of drives you mad. 

first, what’s going on? 

Restlessness usually crops up when your brain’s got more energy than your body knows what to do with. Maybe you’ve had too much caffeine. Maybe you’re stressed but can’t pinpoint why. Maybe you’ve been stuck in the same routine for too long, and your mind’s just itching for something new. 

It’s that weird mix of tired-but-wired, where you want to do something but nothing feels quite right. Sometimes it’s emotional: a sign of anxiety, boredom, or pent-up frustration. Other times, it’s physical: your body literally needs to move because you’ve been sitting down at your desk all day. 

Whatever the cause, the good news is: you don’t have to just sit there and stew in it. 

move your body (even just a bit) 

Let’s get the obvious one out of the way: move. It doesn’t have to be a full-on gym session (unless that’s your thing). Go for a walk, stretch your legs, tidy your room, put on a playlist and dance around the kitchen like nobody’s watching. Anything that gets your blood moving tends to calm that buzzing energy down. 

A brisk ten-minute walk outside can do wonders. The combination of fresh air, daylight, and a bit of movement resets your system. You might even come back home thinking, “Oh, I can actually concentrate now.” 

If you’re stuck indoors — maybe it’s tipping it down or you’re working from home — try a bit of yoga or some light stretches. You’d be surprised how much tension your body holds when you’re restless. Loosening that up can help you breathe easier and feel a bit more grounded. 

do a mini task 

Sometimes restlessness comes from feeling overwhelmed. You’ve got a million things on your mental to-do list, but instead of starting one, you’re paralysed by all of them. If that’s the case, pick the tiniest, simplest thing you can do right now. 

Wash three dishes. Reply to one message. Make your bed. The trick is to do something achievable so you get that little hit of satisfaction — and sometimes that’s all it takes to get unstuck. 

Don’t underestimate the power of small wins. When you’re restless, your brain’s basically bouncing off the walls. Giving it one clear, short task helps it focus. 

change your environment 

Ever noticed how restlessness feels worse when you’ve been staring at the same four walls for hours? Sometimes, the cure is as simple as a change of scenery. 

If you’re working from home, take your laptop to a café or a different room. If you’re studying, move from your desk to the sofa. Even just opening a window or lighting a candle can shift the mood a bit. 

Our brains love novelty. A different smell, sound, or view can jolt you out of that “ugh” state. Bonus points if you can actually get outside — the park, the high street or even just a wander round the block can all work. 

try a brain dump 

If your restlessness feels mental rather than physical — like you’ve got a head full of noise — grab a notebook and do a quick brain dump. 

Write down everything that’s bouncing around in your head. It doesn’t have to make sense or look pretty. You’re just clearing out that mental clutter. Sometimes, you’ll spot a pattern (like “oh, I’ve actually been worrying about that thing all day”) which helps you understand what’s fuelling the restlessness. 

Once it’s on paper, you can either make a plan to tackle stuff, or simply let it go. It’s weirdly cathartic. 

give your brain a snack 

Restlessness can sometimes also mean your brain’s under-stimulated — like it’s bored and craving something interesting. Instead of endless scrolling, give it something with a bit more bite. 

Read an article about a random topic you’ve never looked into before. Watch a documentary. Try a crossword, Sudoku, or word game. Listen to a podcast that teaches you something new. 

It doesn’t have to be serious — even silly little “how it’s made” videos can scratch that curiosity itch. You’re feeding your brain without overwhelming it. 

try doing nothing (properly) 

Here’s a curveball: sometimes, fighting restlessness only makes it worse. You try to do your way out of it, and then get frustrated when nothing feels right. 

So, what if you didn’t fight it? What if you just let yourself be restless for a bit? 

Sit somewhere comfy, put your phone down, and just… notice. What does restlessness actually feel like for you? Is your chest tight? Are you fidgeting? Where’s your mind going? 

It sounds a bit woo-woo, but mindfulness can really help. When you acknowledge the feeling instead of trying to squash it, it has a way of easing up on its own. Think of it like letting a fizzy drink settle instead of shaking it more. 

get out of your own head 

If you’ve been spiralling in your thoughts, connecting with someone else can pull you back to earth. Text a mate. Call your mum. Chat to the barista when you grab your coffee. 

You don’t have to launch into a deep heart-to-heart (unless you want to). Sometimes, just a bit of human interaction resets your brain’s energy and gives you some perspective. 

And if your restlessness is tied to stress or anxiety, talking about it out loud — even briefly — can make it feel a lot smaller. 

make something (or break something) 

There’s something deeply satisfying about using your hands when you’re restless. Cook something new. Re-pot that plant you’ve been procrastinating about for months. Fix that wobbly shelf you’ve been ignoring for the past few weeks. Draw, paint, or doodle even if you think you’re “rubbish” at it. 

Alternatively, tidy something up. Sort through a drawer, delete old files, chuck out that random pile of receipts. 

Creating or decluttering both give that restless energy somewhere to go. It’s movement with purpose, and it can leave you feeling surprisingly calm afterwards.