Jess Everyday Life

The Scroll is Stealing Your Life

I know this might sound dramatic, but your phone is stealing your life. Not literally, but definitely emotionally, spiritually, and mentally. And if you’re anything like me, you already know it.

We spend hours every single day glued to our phones—especially on social media. We’re scrolling through TikToks, watching Instagram stories, checking messages, mindlessly opening and closing apps hoping something new has appeared. And what do we have to show for it? A missed workout. A project still sitting on the shelf. A mind cluttered with comparison and anxiety. A day gone.

I’ve deleted the apps before. It worked… temporarily. But then I downloaded them again. And again. I’ve tried tips and tricks like timers and screen time limits—but let’s be real: we know how to override them. For me, it came down to this: self-discipline or staying stuck. It’s either you run your phone, or your phone runs you.

Here’s the truth: there’s so much more to life than the screen in your hand. And I don’t believe this is the life God designed for us—to sit on the couch, slowly rotting away in a sea of endless content while the world passes us by. We were made for purpose, for movement, for impact. And phones, while helpful in many ways, can absolutely get in the way of that.

If you’re struggling, I get it. You’re not the only one.

Here’s what’s actually helped me:

• Put your phone in another room when you’re trying to focus. Out of sight really is out of mind.

• Use Focus Modes. iPhones let you create custom ones—mine blocks apps during my work hours and only lets through certain calls.

• Turn off notifications. All of them. You don’t need your phone to buzz every time someone posts a story or likes a video.

• Apps that lock you out: Some apps will block access to social media or even your entire phone during certain hours. Try one if you need the extra help.

And maybe most importantly: remember what’s waiting on the other side of that screen. Your goals. Your peace. Your family. Your purpose. All of it is more important than staying caught up on someone else’s life online.

This is your reminder: Put. The. Phone. Down.