How to Stop Scrolling!
The average person spends 6 hours and 45 minutes per day on their phone.
If you’re Gen Z?
Closer to 9 hours a day.
I’m not the math girl in the group, so I let someone else do the calculations. According to online screen time statistics, most of us will spend about 15 years of our lives scrolling.
Gen Z?
Closer to 25 years.
Twenty-five years.
I don’t even know how that’s possible. And honestly? I hope it’s not.
But whether the number is exact or not… it made me pause.
Because if we’re spending years of our lives scrolling, what are we not doing?
Reading.
Resting.
Praying.
Talking.
Living.
So this winter, I’m starting something simple.
A digital declutter.
Not because I hate technology.
Not because I’m anti-social media.
But because I want to use my phone as a tool — not as my primary source of entertainment.
If you’ve been craving a winter reset routine or wondering how to reduce screen time without going extreme, maybe this will inspire you too.
Why I’m Doing a Digital Declutter (Without Going Off-Grid)
Let me say this clearly:
I’m not quitting social media.
I’m not deleting everything.
I’m not throwing my phone into a lake.
I love technology.
I’m a Kindle girl.
I run an online business.
I connect with community through social media.
But I don’t love:
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Mindless scrolling
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Algorithm-driven distraction
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Ending my nights overstimulated
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Waking up already behind
I want more digital quiet in my life.
More intention.
More presence.
More peace.
And that’s what a digital detox (in a healthy, sustainable way) can create.
My 30-Day Digital Declutter Plan
If you’re looking for practical digital detox tips, here’s exactly what I’m doing.
Nothing extreme.
Just low-hanging fruit and intentional swaps.
1. Turn Off Most Notifications (The Easiest Win)
This is step one because it’s simple.
Most notifications are not urgent.
They’re invitations to distraction.
Every buzz trains our brain to react.
So I’m turning off:
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Social media notifications
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Shopping app notifications
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“Suggested content” alerts
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Random engagement pings
If it’s important, I’ll see it when I intentionally open the app.
This one change alone can dramatically reduce screen time.
2. No Phone After 9PM
Evenings are sacred.
Or at least… I want them to be.
After 9PM, my phone goes away.
Not because I’m perfect — but because I want:
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Better sleep
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A calmer nervous system
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More time to wind down
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Space for reflection and prayer
This small boundary is part of my winter reset routine.
No doom scrolling in bed.
No algorithm deciding how I end my day.
Just quiet.
3. Replace Social Media with Reading
Here’s where I’m not anti-tech — just intentional.
I love my Kindle. I always will.
If I’m going to stare at a screen, I’d rather:
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Read a book
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Learn something
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Grow spiritually
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Escape into a good story
I’ve also bought adult coloring books and fun markers — something creative and tactile to replace scrolling.
Because here’s the truth:
We don’t need less comfort.
We need better comfort.
4. Create a Curated YouTube List (Instead of Algorithm Binging)
I love a good YouTube video.
But instead of letting the algorithm decide what I watch, I’m creating a curated list of videos I actually want to see.
Intentional input instead of endless consumption.
This helps:
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Reduce mindless scrolling
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Improve focus
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Keep entertainment aligned with my values
It’s not about removing joy.
It’s about choosing it.
5. 30 Days of Nightly “Brain Dump” Journaling
For the next 30 days, I’m journaling:
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How much time I spent on my phone
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What I consumed
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How my day felt overall
No shame.
No guilt.
Just awareness.
Because awareness is where change begins.
This might be the most important part of the entire digital detox challenge.
What I’m Hoping This Digital Detox Changes
I don’t expect perfection.
I expect progress.
I’m hoping for:
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More presence with family
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Deeper faith
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More books finished
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Less comparison
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A calmer mind
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A healthier relationship with technology
And maybe most importantly…
I want to feel like I’m living my life — not watching everyone else live theirs.
If You’ve Been Feeling Overstimulated or Burned Out…
Maybe this is your sign.
Not to delete everything.
Not to disappear.
But to gently ask:
Is my phone serving me — or am I serving it?
A digital declutter doesn’t have to be dramatic.
It can look like:
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Turning off notifications
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Setting a nighttime boundary
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Replacing scrolling with reading
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Tracking your screen time
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Choosing intentional content
Small shifts.
Big impact.
A Gentle Invitation
If you’ve been craving a Christian self-care routine or a slower winter rhythm, consider this your invitation to try a 30-day digital declutter.
Light a candle.
Open a notebook.
Put your phone in another room.
And remember:
Your life is happening right here.
Not inside the scroll.