Break Free from Doom Scrolling: Reclaim Your Time with God and Family

In today's fast-paced, technology-driven world, it’s easy to lose track of time. One minute you’re checking your phone for a quick update, and the next, you’ve spent hours scrolling through social media, news feeds, or endless videos. While these platforms can be useful, they often pull us into a cycle of doom-scrolling—mindlessly consuming negative or overwhelming content—that leaves us drained, anxious, and disconnected from what truly matters.

If you’ve ever felt the weight of spending too much time on your phone, you’re not alone. The good news is, you can break free. Here are some practical ways to stop doom-scrolling and reconnect with God and your loved ones.

1. Recognize the Cost

Time spent scrolling isn’t just time lost; it’s an opportunity cost. Every hour spent glued to your phone is an hour that could have been invested in meaningful relationships, spiritual growth, or personal development. Ask yourself:

• How often have I missed moments with my family because I was distracted by my phone?

• Am I prioritizing screen time over my time with God?

• Do I feel more fulfilled after hours of scrolling or more drained?

Reflecting on these questions can help you recognize the need for change.

2. Set Boundaries with Technology

Setting limits on your phone usage can help you regain control. Here’s how:

• Establish Screen-Free Zones: Keep phones out of bedrooms, dining areas, or family spaces. This encourages face-to-face interaction and undistracted moments with God.

• Limit Notifications: Turn off non-essential notifications. You don’t need to know every time someone likes a post or a new video is uploaded.

• Use App Timers: Many smartphones allow you to set daily limits for apps. Use this feature to keep your social media use in check.

3. Prioritize Time with God

One of the most fulfilling ways to spend your time is by drawing closer to God. Here are some ideas:

• Start Your Day in Prayer: Instead of reaching for your phone first thing in the morning, spend a few moments in prayer or Bible reading.

• Keep a Prayer Journal: Write down your prayers, reflections, and scripture insights. This keeps your focus on God rather than your screen.

• Use Technology for Good: If you’re using your phone, listen to a faith-based podcast, an audio Bible, or worship music to feed your soul.

4. Reconnect with Family

Your loved ones deserve your full attention. Building strong, meaningful relationships requires presence. Here’s how to make it happen:

• Plan Family Activities: Set aside time for board games, outdoor adventures, or simply sitting down for a meal together.

• Be Fully Present: When you’re with family, put your phone away. Show them they matter more than any notification.

• Share Faith Together: Read the Bible as a family, discuss scripture, or pray together. This not only deepens your connection with God but also strengthens family bonds.

5. Replace Scrolling with Purposeful Activities

When you feel the urge to scroll, replace it with something more intentional:

• Create: Whether it’s journaling, scrapbooking, or cooking, channel your energy into something creative and fulfilling.

• Exercise: Go for a walk, ride a bike, or do a workout. Physical activity boosts your mood and refreshes your mind.

• Read: Choose a book that uplifts and inspires you, such as the Bible or a faith-based novel.

6. Give Yourself Grace

Breaking a habit takes time. If you slip up and find yourself back in a doom scrolling spiral, don’t be too hard on yourself. Acknowledge it, and refocus your efforts. Pray for strength and guidance to use your time wisely.

Closing Thoughts

Life is too precious to waste on endless scrolling. By setting boundaries with your phone, prioritizing your relationship with God, and spending quality time with your family, you’ll find greater peace, joy, and fulfillment. The moments you invest in what truly matters will far outweigh anything a screen can offer.

So, put the phone down, open your Bible, and reach out to your loved ones. You’ll never regret choosing connection over distraction.

Things to do instead of doom-scrolling

 Creative Activities

1. Start a craft project: Try knitting, crocheting, or painting.

2. Scrapbooking: Organize your photos into a physical or digital scrapbook.

3. Journaling: Write in a prayer journal, gratitude journal, or creative writing notebook.

4. Doodle or sketch: Unwind with some simple drawings.

Productive Habits

5. Read a book: Dive into a new story or reread a favorite.

6. Learn something new: Take up a hobby or study a topic that interests you.

7. Organize your space: Tidy your room, desk, or wardrobe.

8. Cook or bake: Try a new recipe or make your favorite treat.

Physical Activities

9. Go for a walk or bike ride: Explore your neighborhood or a nearby park.

10. Exercise: Do yoga, stretching, or a workout routine.

11. Dance: Put on your favorite music and let loose.

12. Garden: Plant flowers, herbs, or vegetables.

Social Connections

13. Spend time with loved ones: Have meaningful conversations or play a board game.

14. Volunteer: Help out at a local shelter, community center, or church.

15. Write letters: Send thoughtful notes to friends or family.

Mindfulness Practices

16. Pray: Spend quiet time reflecting or talking with God.

17. Practice gratitude: Write down three things you’re thankful for.

18. Read your Bible: Engage with scripture and grow in your faith.

Fun and Relaxing

19. Play with pets: Enjoy quality time with furry friends.

20. Solve puzzles: Try jigsaw puzzles, crosswords, or Sudoku.

21. Listen to audiobooks or podcasts: Relax with your favorite stories or faith-based discussions.

Outdoors

22. Explore nature: Visit a trail, beach, or forest.

23. Stargaze: Spend a night under the stars.

24. Have a picnic: Bring snacks and enjoy a meal outside.