Disconnect to Reconnect

How do you manage screen time for yourself?

Cultivating Intentional Screen Time in a Digital Age

I have often found myself scrolling, intending just to check a notification, only to look up and realize an hour has vanished. In those moments, I then ask myself—what have I truly gained? Today’s world is so hyperconnected that it’s easy to lose ourselves in the constant scroll, where minutes quickly turn to hours. But amidst the distractions, there’s a quiet tug in our hearts—a sense that something valuable is slipping away. It’s a call to pause and reevaluate our relationship with screen time, to make it meaningful and intentional.

With my ongoing personal writing projects, social media can feel like a time stealer. But when I step away, something remarkable happens: my productivity blooms. I’m able to weave stories for hours, fully immersing myself in the words and ideas, my mind truly engaged and focused. These moments remind me of what’s possible when we disconnect from the noise and reconnect with our purpose. As Psalm 90:12 reminds us, “Teach us to number our days, that we may gain a heart of wisdom.” Time is finite, and each moment matters. Let’s explore how intentional screen time can be a powerful tool for growth, creativity, and spiritual renewal.

The Trap of Endless Scrolling

Social media connects us in powerful ways, but it also lures us into endless scrolling, blurring our sense of time. I know firsthand how easy it is to get lost in the scroll. There were times when I’d sit down intending to check a quick update, only to realize an hour had slipped by without anything meaningful to show for it.

Proverbs 4:23 reminds us, “Guard your heart above all else, for it is the source of life.” In the digital age, this means being mindful of what we consume online and how it affects our inner peace and purpose. Mindful screen time requires intention—a commitment to use our devices as tools, not distractions. Instead of letting social media dictate my time, I began setting specific goals for my online presence, turning it into a space for productivity and connection, not mindless scrolling.

Shifting from Mindless to Mindful

Mindful screen time isn’t about abandoning the online world; it’s about changing how we engage with it. I started logging on with specific intentions, whether to connect with others meaningfully, seek inspiration, or share my own work. This simple shift transformed my relationship with social media, creating a space that supports my goals instead of pulling me away from them.

Rumi once said, “The quieter you become, the more you are able to hear.” By silencing the noise of digital distractions, I found room to hear my own thoughts and reconnect with my inner self. This intentional approach brought peace and clarity, helping me focus on my writing and desire to inspire others.

3. Replacing the Scroll with Soul Work

Spending less time on social media opened up hours for deeper pursuits—what I call “soul work.” This time is dedicated to personal growth, creativity, and faith. Every moment reclaimed from the scroll gave me time to write, reflect, and create in ways that felt purposeful. Romans 12:2 encourages us to “be transformed by the renewing of your mind.” For me, reducing screen time was a step toward that renewal, allowing me to reconnect with what genuinely fuels my spirit.

One practice that’s kept me grounded is setting digital boundaries. When I’m working on my book or diving into a project, I often leave my phone in another room. These intentional pauses allow me to be fully present, connected to the moment and to the work at hand, free from the pull of the digital world.

Soul Insights

1. Time is Sacred

Every moment online is a moment we can never get back. When we recognize time as a sacred gift, we start using it with care. I now value quality over quantity, choosing fewer, more meaningful interactions over endless, shallow ones.

• Reflective Question: What would you do if you reclaimed an hour from social media each day?

• Tip: Track your screen time for a week to see if it aligns with your goals.

2. Curate Your Feed, Curate Your Life

Just as we carefully choose who we let into our lives, we should be selective about what we engage with online. By following accounts that inspire, uplift, or educate, I transformed my feed into a place of growth rather than distraction.

• Reflective Question: Does your feed align with your values and goals?

• Tip: Unfollow accounts that drain or distract you, and seek out content that uplifts or educates.

3. Digital Boundaries Lead to Real Connection

Limiting screen time has deepened my offline relationships. I now make an effort to be fully present with friends and family, undistracted by my phone. These connections have become richer, reminding me that the best moments often happen away from screens.

• Reflective Question: Are you fully present during your offline interactions?

• Tip: Try leaving your phone in another room during meals or conversations with loved ones.

4. Your Worth Is Not Measured in Likes

Social media often tempts us to seek validation through likes and comments, but true worth comes from within. Embracing this truth has given me confidence and freed me from the comparison trap.

• Reflective Question: Are you posting to share or seeking validation?

• Tip: Try a “no-likes” challenge: post only things that align with your values, without checking engagement metrics.

5 Use Technology to Serve, Not Distract

When technology serves us, it becomes a tool for growth. I now use apps that align with my goals—whether for creative inspiration, spiritual growth, or productivity—keeping my focus on what truly matters.

• Reflective Question: Are your online tools helping or distracting you from your goals?

• Tip: Organize your phone or device, keeping only useful apps on the home screen and limiting notifications.

Final Thoughts

As we navigate this digital age, it’s easy to get swept up in the noise of social media. But Matthew 6:21 reminds us, “For where your treasure is, there your heart will be also.” By treasuring our time, relationships, and purpose, we can create a life filled with intention and meaning.

Choosing to disconnect from the screen to reconnect with ourselves is not about rejection; it’s about redirection. By being mindful of our screen time, we open space for what truly matters—cultivating a life that reflects our values, dreams, and faith. May you find fulfillment beyond the screen, reclaiming moments for reflection, connection, and purpose—creating a life where every moment counts.

Soul Path Insights